EMOM x 10 min:

Even # min – Overhead Squat – 50% x 4 reps

Odd # min – 5 weighted push ups

Part 2

“Nancy”

5 rounds for time:

400m run

15 OHS, 95/65

EMOM x 10 min:

Even # min – Overhead Squat – 75% x 2 reps

Odd # min – 2-3 UB MU’s

Part 2

“Nancy”

5 rounds for time:

400m run

15 OHS, 95/65

E2MOM x 5 minutes perform:

2 Snatch + 2 Hang Snatch @ 60% of 1RM + 5-8 HSPU

Part2

EMOM x 12 min:

Odd min perform 50 Double-unders (x2 singles)

Even minutes perform a :40 ME Power Snatch, @ 95/65

E2MOM x 5 minutes perform:

1 Snatch + 1 Hang Snatch @ 75% of 1RM + 5-8 HSPU

Part2

EMOM x 12 min:

Odd min perform 50 Double-unders

Even minutes perform a :40 ME Power Snatch, @ 135/95

:30 ME burpees

:15 rest

:30 ME ring push-ups

1:00 rest

Pause Front Squat + Front Squat:

EMOM x 5 min perform 1+1 @ 70%

*hold for 3 seconds in the bottom of the first rep

Part 2

15 min AMRAP of:

100 Wall-ball shots, 20/14

50 burpees

25 power cleans @ 50% of 1RM

Pause Front Squat + Front Squat:

EMOM x 5 min perform 1+1 @ 70%

Part 2

4 rounds w 1:1 work to rest ratio

12 Wall-ball shots, 20/14

6 Slam Ball burpees

3 squat cleans @ 75% of 1RM

Rest :30

A2) 10-15 UB TTB

Rest 2:00

Clean and Jerk

E:90 x 5 sets

perform 1 Clean + 1 Hang Clean + 1 Jerk @ 80% of 1RM

Part 2

12 minute AMRAP of:

1 Deadlift @ 50% 1RM

1 Ring Dip or H.R. Push-ups

2 Deadlifts

2 Ring Dips

3 DL

3 Ring Dips, etc…

Clean and Jerk

E:90 x 5 sets

perform 1 Clean + 1 Hang Clean + 1 Jerk @ 80% of 1RM

Part 2

15-12-9 with 1:2 work to rest ratio of

Deadlift @ 80%

And ring dips

EMOM x 5 perform 6 reps @ 60%

Part 2

5 rounds for max reps:

On a 2 minute clock, complete:

3 MU’s (6 CTB’s for those who don’t have MU’s) + 5 high box jumps (30″” or higher/24″” or higher)

w/remaining time complete ME burpees

Rest 1 min between rounds.

SCALE ACCORDINGLY FOR PULL UPS

EMOM x 5 perform 3 reps @ 75%

Part 2

5 rounds for max reps:

On a 2 minute clock, complete:

3 MU’s (6 CTB’s for those who don’t have MU’s) + 5 high box jumps (30″” or higher/24″” or higher)

w/remaining time complete ME burpees

Rest 1 min between rounds.

For time:

30 Snatches, 135/95