A) EMOM x 8 min

– 1x split jerk @ 65-75%

*pause 1-2 seconds in receiving position before recovery steps.

 

B) E4M x 4-5 sets:

– 400m run

– 10 push press (135/95)

– 8 CTB pull-ups

 

*RX+ sub 2-5 muscle ups. Pick a number of MUs and hit it for every set.

*Scale to every 5 minutes if you aren’t getting at least 60s of rest.

*Keep times the same across sets.

A) E2MOM x 8 sets:

– 2 power cleans + 2 front squats

*Build from 70-80% of 1RM clean.

 

B) “The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

– 3 Power Cleans (135/95)

– 6 Push-Ups

– 9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

In teams of two, complete the following for time:

– 2000/1600m row (split into 500/400s)

– 800 m run (split into 400s)

– 60 shoulder to overhead (115/75 lbs)

– 40 burpee box jump overs

– 2000/1600m row (split into 500/400s)

– 800 m run (split into 400s)

– 60 front rack reverse lunges (115/75 lbs)

– 40 burpee box jump overs

A) E2MOM x 5 sets:

– 3 front squat

*Start at heaviest triple from last week and build.

 

B) 3 sets for quality:

– 1 lap BB front rack carry @ 1RM FS

– 8/side single leg DB hip extension (from ground)

– 20-30 L-hang flutter kicks

– 12 x bent over reverse fly @ 2110 (no swing)

A) E3M x 4 sets:

– 5-7 bench press @ 20X1

– 8-10 bent over DB torso rows/side @ 20X1

*stay slightly heavier than last week on BP.  

 

B) 5 rounds for time:

– 200m run

– 12/8 hand release push-ups

– 10 box jumps – step down (24/20”)

A) E3MOM x 4 sets:
– 5 Romanian deadlifts @ 30X1
– 5-10 supinated strict pull-ups
– 10 lemon squeezes from hollow position

B) 20 min AMRAP at 80-90%:
– 10 DB snatch – alternating (50/35)
– 10 abmat sit-ups
– 10 prisoner lunges
– 5 CTB pull-ups
– 10 NPU burpees
– 30 double unders
*This is what we have been building to. Time to test your ability to pace!

A) E2M x 8 set:

– power clean + push jerk

*Build to a heavy single rep.

 

B) “Grace”

– 30 clean and jerks for time (135/95)

*Scale to a weight that lets you stay sharp and enables you to start with a bigger set such as 115/75, 95/65, or 75/45.

 

C) 3 sets for quality:

– 12 hollow hold banded psoas march (band around feet)

– 12/side single leg banded glute bridge (band around knees)

A) E2.5M x 6 sets – back squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%
*Build slightly heavier than last week.

B) EMOM x 4-6 sets:
1: 12/9 cal row
2: 20 double unders + 4-8 toes to bar
3: 6 DB burpee box step-ups (35/25/hand)

*RX+ row 15/12 cal and do 30 DUs with 8 T2B.