Perform 1-3 E2MOM with a running clock.
1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
2. Overhead Squat
1 set of 10 Overhead Squats
3. Front Squat
5x5 Front Squat at 80% across
4. Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight or heavy
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds
EMOM 20 minutes: Perform this complex: 2 deadlits, 1 clean and jerk, 1 back squat, 1 thruster or PP to the front rack, 1 front squat.
10! Floor press, ring row.
more to follow tomorrow... I'm tired.
With a running clock...
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
3x2 Hang Snatch Pull + Hang Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at 70%
2. Snatch Pull
3x2 Snatch Pull at 100% of best snatch - Pause 1" off the ground, unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest
Athletes who do not snatch may still do the pulls, omit the overhead snatch portion
55 Power Snatches (95/65)
55 Calorie Bike/row
4. Stamina Conditioning
Odd: 2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even: 10 TTB
Bootcamp: 5x10 Deadlifts, E2MOM, then AMRAP with power cleans, ring rows, rowing, pushups EMOM: 10: 5 Back Squats, 10 V ups
Complete 3 Rounds of
8 Single Leg Front Rack Step ups (8/side before switching )
15 kbs, ahap
Complete 3 Supersets of:
A. 10-15 Strict Dumbbell Shoulder Press
B. 20-30 Overhead Banded Tricep Extensions
* Rest 1-2 minutes between rounds.
Theraband Activation—see whiteboard
1. Front Squat
7x3 at 85%, across
2. Power Clean
5x3 at 80% - No TnG
2 minute squats, rest 2 minutes
2 minutes of situps, rest 2 minutes
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
Bootcamp: 2 minute tests, then: 15-9-6 Push press, weighted step ups, 300m row Accessory: T band activation
20 Minute AMRAP
Wobble Carry: Hang Kettlbells on the barbells with bands.
Working in teams of 3 walk barbell to far rack
20 lateral skaters
10 Jumping Lunges