A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

 

B) Every 2.5 min x 4-6 sets:

– 12/9 cal row

– 6 deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 hang power cleans

– 4 shoulder to overhead

 

RX+ perform 15/12 cal and use 155/105.

A) E2.5M x 6 sets:

– 3 deadlifts

– 10 DB incline press

*Deadlifts should be around 78-85ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– contralateral carry down and back (slow and steady)

– 30 sec L-sit hold

– sled drag down and back (heavy but steady)

– 8-10 partner assisted glute ham raises

A) E3MOM x 4 sets:

– 10 close grip bench press

– 10 bent over BB rows w/ pause

 

B) 4 sets:

– 750m row @ 90%

– R3M

 

*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.

 

C) 3 sets:

– 8 weighted or band assisted pull-ups

– 8/side rear foot elevated split squats

A) 8 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 10 Russian KB swings (53/35)

– 14 walking lunges

R4M

8 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 5 burpees

R4M

8 min AMRAP @ 80-90%

– 10 wallballs (20/14)

– 10 sit-ups

– 30 double unders

 

*Goal is to pace and have a steady state effort for all 3 sets.

 

B) 3 sets for quality:

– 12 medball hamstring curls

– 12 reverse snow angels (slow and controlled)

A) E2M x 8 sets:

– 2 front squats

*Heavier than last week’s 3s. These should be around 88-92%

 

B) 3 rounds for time:

– 400m run

– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)

– 15 toes to bar

A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

 

B) Every 2.5 min x 4-6 sets:

– 12/9 cal row

– 6 deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 hang power cleans

– 4 shoulder to overhead

 

RX+ perform 15/12 cal and use 155/105.

A) E3M x 5 sets:

– 5 deadlifts

– 5-15 perfect push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– farmers carry down and back (heavy but UB)

– 30-60 sec floor or ring FLR

– reverse sled drag down and back (heavy but steady)

– 5 seated box jumps

 

A) Every 90 sec x 10 sets:

– 1 squat clean

*Start around 60% and build to a heavy set

 

B) 5 sets:

– 500m row @ 90%

– R2M

 

*Goal is to finish at same exact time each set.

 

C) 3 sets:

– 8/side bent over DB/KB row

– 8/side rear foot elevated split squat