Workout of the Day

3 sets : 1 clean liftoff (pause @ knee) + hang squat clean (from knee) + 2 push press : building to 60%

e2mom :

• 4 sets : 1 clean liftoff (knee) + 1 clean &j jerk @ 60-80%
• 6 sets : 1 clean & jerks @ 80+%

4 x 2 : Front squat @ 85+

5 rounds (14-min)

• 20 air squats
• 15 sit ups
• 10 push ups

*WOD is recovery from the strenght portion, pace is consistent*

Treat today as a recovery day. Highly recommend coming in and moving. The last few days were rough!

Your Recovery is just as important as your workout.

ROMWOD at 7pm.

skill/drills

• 2 x 10 : single leg deadlift (light or body weight)
• 2 x 5 : strict ring dips (use band if needed)
• 2 x :30 : supinated bar hang

3 rounds (30-min)

• 30/25cal row
• 15 high box jumps (30/24)
• 10 ring dips
  • cash out : 100/80 cal row

*goal is to maintain the same pace on the rower each round and on the cash out*

• 3 x 2 : snatch lift off (pause @ knee) + snatch pull (from knee) @ 60-65% of max
  • 4 sets : e :90
    • 1 snatch lift off (pause @ knee) + 1 snatch (off floor) @ 65-80%
  • 6 sets : e:90
    • 1 squat snatch @ 80+%

for time (18-min)

• 120 double unders
• 30 t2b
• 15 snatch (115/75)
• 60 double unders
• 20 t2b
• 10 snatch (135/95)
• 30 double unders
• 10 t2b
• 5 snatch (155/105)

3 x 10 : ohs : up to 50% (stay light, treat this as a warm up for the heavy back squats)

5 x 2 : back squat @ 90-95% (if the stems feel strong, attempt a 1rm)

12-min amrap

10 wall ball

10 burpees to target

20 wall ball

10 burpees to target

30 wall ball

10 burpees to target

…… continue this pattern under time expires

• 3 x :60 OH hold @ 50% of 1rm jerk
• 6 rounds e2mom :
  • 4 x 2 : push press @ 90% of 1rm jerk
  • 2 x 2 : strict press @ 90% of 1rm strict press

for time (18-min)

• 40/35 cal row
• 30 db hang clean & jerk (50/35)
• 20 bar muscle ups
• 30 db hang clean & jerk
• 40/35 cal row

6 rounds : emom

1. 12/10 cal bike
2. 14 plate ground to oh (45/35)
3. 16 push ups
4. 18 OH lunges alternating legs (45/35)
5. 20 sit ups

• 5 sets : every :90
  • 1 hang power clean (below knee) + 1 push press + 1 push jerk@ 70-75% of max clean & jerk
• 5 sets : every:90
  • 1 squat cleans + 1 jerk @80-90+%% of max clean & jerks
• 4 sets (off rack) : e2mom
  • 3 front squats @ 85% of max clean

for time (12-min)

• 15 clean & jerks (135/95)
• 30/25 cal bike
• 15 clean & jerks

skills/drills

• 4 x 5 : split squat (hold one db)
• 4 x 5 : seated DB press
• 2 x :60 hs hold

5 rounds (30min)

• 1 wall walk
• 20 db OH walking lunge steps (50/35)
• 30/25 cal row
  • rest 2-min

Add 1 wall walk each round

snatch

• 3 x 2 : snatch lift off (pause @ knee) + snatch pull (from knee) @ 60-65% of max
  • 6 sets : e2mom
    • 1 snatch lift off (pause @ knee) + 1 snatch (off floor) @ 75-85%
  • 3 sets : every :90
    • 1 squat snatch @ 85%

10-min amrap

• 7 bar facing burpees
• 7 power snatch (75/55)

• 3 x 2 : ohs @ 85-90%
• 5 x 3 : back squat @ 85-90%

emom (12-min)

1. 10 ring dips + 10 push ups
2. 20 sit ups

at min 12:00

50/40 cal bike (rpm 50-60)

main focus today is our heavy squats

*this should be treated as a recovery WOD*

keep pace consistent but dont push to hard

• 3 x :60 OH hold @ 45% of 1rm jerk
• 6 rounds e2mom :
  • 4 x 3 : push press @ 85% of 1rm jerk
  • 2 x 3 : strict press @ 85% of 1rm strict press

3 rounds (20-min)

• 10 burpees to target
• 20 chest to bar
• 30 alternating arm db snatch (50/35)
• 100 double unders

rest 2-min

5 rounds : e2mom

1. 10 lunge burpees
2. 20/15 cal bike
3. 30 kb swings