Hang Clean + Split Jerk – E2MOM x 5 sets: Set #1 – 3 +1 reps @ 50%,

Set #2 – 2 + 1 reps @ 60%,

Set #3 – 1+1 rep @ 65%,

Set #4 – 2+1 reps @ 60%,

Set #5 – 3+1 reps @ 50%

Part 2

EMOM x 12 min:

Min #1 perform 2 walk walks or :45 HS hold on wall,

Min #2 perform 12 Straight Leg Raises (w towel),

Min #3 12-16 DB or KB snatches (35#/25#)

Extra OPTIONAL

E:30 x 7 sets perform 1 back squat @ 87% of 1RM. *Do not rack the bar. It will stay on your back for the entirety of the sets.

Hang Clean + Split Jerk – E2MOM x 5 sets:

Set #1 – 3 +1 reps @ 75%,

Set #2 – 2 + 1 reps @ 80%,

Set #3 – 1+1 rep @ 85%,

Set #4 – 2+1 reps @ 80%,

Set #5 – 3+1 reps @ 75%

Part 2

EMOM x 12 min:

Min #1 perform 25-50′ HS walk or :45 HS hold on wall,

Min #2 perform 12 TTB,

Min #3 12-16 DB or KB snatches (55-70#/35-50#)

Extra OPTIONAL

E:30 x 7 sets perform 1 back squat @ 87% of 1RM. *Do not rack the bar. It will stay on your back for the entirety of the sets.

A1) Deadlift – 8-6-4-6-8 *as heavy as possible for all 5 sets, rest 1 min,

A2) UB Pull ups/negative pull ups/ring rows/ring dips/bent over rows – 8-6-4-6-8, rest 3 minutes

Part 2

Run 1,000m, 45 power cleans, 95-75/65-55, Run 1,000m *12 min cap

A1) Deadlift – 8-6-4-6-8 *as heavy as possible for all 5 sets, rest 1 min,

A2) UB Muscle-ups – 8-6-4-6-8, rest 3 minutes *if needed cut back reps to keep UB or substitute CTB pullups

Part 2

Run 1,000m, 45 power cleans, 135/95, Run 1,000m *12 min cap

KEEP THE SAME WEIGHT THROUGH OUT THE LIFTS

Part 2

10 x 200m shuttle run (50m increments) w/2 min rest between sets

Extra OPTIONAL

Perform ME Strict Pull-ups EMOM until 30 reps are complete, rest 3 min, Perform ME push-ups EMOM until 60 reps are complete

ATTEMPT TO ADD WEIGHT EVERY MINUTE

Part 2

10 x 200m shuttle run (50m increments) w/2 min rest between sets

Extra OPTIONAL

Perform ME Strict Pull-ups EMOM until 30 reps are complete, rest 3 min, Perform ME push-ups EMOM until 60 reps are complete

A1) Overhead squat – 6 x 6 (climb in weight over 6 sets),

rest 1 min,

A2) 6 x 3 rope climbs (attempt to touch and go without letting go of rope)

Modify rope climbs as needed

Part 2

7 rounds of:

1:00 min ME wall-ball shots (14-10/8-10)

Rest 30 seconds

30 seconds ME Toes-to-bar

Rest 30 seconds

A1) Overhead squat – 6 x 6 (climb in weight over 6 sets),

rest 1 min,

A2) 6 x 3 Weighted rope climbs (attempt to touch and go without letting go of rope)

Part 2

7 rounds of:

1:00 min ME burpee wall-ball shots or weighted vest wall ball shots (20/14)

Rest 30 seconds

30 seconds ME Toes-to-bar

Rest 30 seconds

Rest Day

Row a 5k for time

or

Split Jerk –

5 x 3 @ 75% (rest as needed between sets)

Hang Snatch – E2MOM x 5 sets:

Set #1 – 3 reps @ 65-75%,

Set #2 – 3 reps @ 65-75%,

Set #3 – 3 rep @ 65-75%,

Set #4 – 3 reps @ 65-75%,

Set #5 – 3 reps @ 65-75%

Part 2

7 rounds of:

7 deadlifts (155-185/115-135),

100m sprint

Hang Snatch – E2MOM x 5 sets:

Set #1 – 3 reps @ 75%,

Set #2 – 2 reps @ 80%,

Set #3 – 1 rep @ 85%,

Set #4 – 2 reps @ 80%,

Set #5 – 3 reps @ 75%

Part 2

7 rounds of:

7 deadlifts (225/155),

100m sprint

A1) Snatch grip DL 5 x 3 @ 100%, rest 1 min, A2) Bent-over barbell row 5 x 5

Part 2

6 min AMRAP of:

2 Negative Pull Ups + 2 Ring rows/Pendlay Rows

8 box jumps, 24/20,

30 DU’s or 90 singles

A1) Snatch grip DL 5 x 3 @ 100%, rest 1 min, A2) Bent-over barbell row 5 x 5

Part 2

6 min AMRAP of:

2 Muscle-ups

8 Weighted box step ups (dumbbells, slam balls, wall balls, vest, bar) 30/24

30 DU’s

Power Clean + Power Jerk – E2MOM x 5 sets perform 3 reps @ 75%

Part 2

Helen 3 rounds for time of:

400m run,

21 Kettlebell swings (53/35),

12 pull-ups

Power Clean + Power Jerk – E2MOM x 5 sets perform 3 reps @ 75%

Part 2

Helen 3 rounds for time of:

400m run,

21 Kettlebell swings (53/35),

12 pull-ups