Workout of the Day

for timen (40-min)

50 – 40 – 30 – 20 – 10

• row
• snatch
• t2b

*100 double unders between eat set

• rd 1: (75/55)
• rd 2: (95/65)
• rd 3: (115/75)
• rd 4: (135/95)
• rd 5: (155/105)

• 5 sets : every :90
  • 2 hang power clean + 2 push press @ 55-60% of max clean & jerk
• 5 sets : every:90
  • 2 hang squat cleans + 2 push jerks @60-70% of max clean & jerks
• 4 sets (off rack) : e2mom
  • 6 front squats @ 70% of max clean

14-min amrap

• 3 power clean (155/105)
• 6 bar facing burpees
• 9 heavy wall ball

skill/drills

• 4 x 8 : rdl @ 45-50%
• 3 x 8 : tempo goblet squat (5/3/1)
• 2 x :60 wall sit (add weight)

2 rounds :e3mom

1. 20 deadift (185/155) + 10 burpee over bar
2. 30/25 cal bike
3. 40 kb swings (24/16)

snatch

• 3 x 6 : snatch high pull @ 50% of max
  • 6 sets : e2mom
    • 2 x 1 high pull (below knee) + 1 snatch (below knee) @65-70%
  • 3 sets : every :90
    • 2 hang squat snatch @ 70%

5 rounds (18-min)

• 6 power snatch (115/75)
• 12 t2b
• 24 air squats

Squat

• 3 x 6 : ohs @ 70-75% of 1rm snatch
• 5 x 6 : back squat @ 70-75% of 1rm back squat

12-min amrap

• 30 db snatch
• 15 burpee box jump overs (24/20)

• 3 x :45 OH hold @ 45% of 1rm jerk
• 6 rounds e2mom :
  • 4 x 6 : push press @ 70% of 1rm jerk
  • 2 x 6 : strict press @ 70% of 1rm strict press

3 rounds (18-min)

• 30/25 cal row
• 20 shoulder to oh (135/95)
• 100 double unders

2 rounds : e4mom

1. 15 cal ski + 30 kb swings
2. 250m row + 15 burpees over erg
3. 30 cal bike
4. 100 double unders + 20 db step overs (50/35)
5. :60 plank (on hands) + :60 REST + :60 wall sit