Workout of the Day

front squat : 5 x 2 @ 85-90%

for time (16-min)

9 – 15 – 21 – 15 – 9

• thrusters (95/65)
• bar facing burpees

4 rounds : e3mom

1. 30/25 cal bike
2. 25 sit ups + 75 double unders
3. 20 burpee box jump overs

5 rounds w/partner

• 40 cal row
• 2 rounds “DT”
  • 12 deadlift
  • 9 hang power cleans
  • 6 push jerks

RX (155/105)

6 sets : e2mom

1 snatch liftoff (knee) + 1 snatch @ 80-90%

for time (18-min)

• 14 pull ups
• 7 snatch (135/95)
• 12 pull ups
• 6 snatch (135/95)
• 10 chest to bar
• 5 power snatch (155/105)
• 8 chest to bar
• 4 snatch (155/105)
• 6 bar muscle ups
• 3 snatch (185/125)
• 4 bar muscle ups
• 2 snatch (185/125)
• 2 bar muscle ups
• 1 snatch (225/125)

scaling % : 65% , 70%, 75%, 80%

4 rounds : e3mom

1. run 400m
2. row 250m + 10 burpees over rower

Back Squat – 20rm

6 sets : e2mom

1 clean liftoff (pause at knee) + 1 clean & jerk (floor) @ 80-90% of max clean & jerk

3 rounds (16-min)

• 60 double unders
• 12 t2b
• 9 shoulder to over (155/105)
• 6 front squats (155/105)

2 sets : light

• 10 rdl
• 10 single leg deadlift

deadlift : 3rm (15-min)

5 rounds (20-min)

• 20/18 cal bike
• 15 box jump overs
• 10 deadlifts (185/125)

front squat : 5 x 3 @ 80-85%

2 rounds

10-min amrap

• 800m run
• max rounds “cindy”
  • 5 pull ups
  • 10 push ups
  • 15 air squats

rest 5 -min

3 rounds : e5mom

1. 30 kb swings + 20 toes to post + 10 burpee box jumps
2. 1000m row

3 rounds w/ partner

50/40 cal bike
40 wall ball
30 push ups
20 chest to bar
10 C+J 185/135

Cash out: 1 mile run (run together)

6 sets : e2mom

1 snatch liftoff (knee) + 1 snatch + 1 ohs @ 70-80%

3 rounds : e3mom

1. 200m run + 10 power snatch (115/75)
2. 10 ohs (115/75) + 200m run

5 rounds : emom

1. 15/12 cal row
2. 12 heavy kb swings (32/24)
3. 9 strict pull ups
4. 6 thrusters (135/95)

back squat – 20rm

*increase from last week*