Workouts

Time to retest that deadlift!

15:00 to find current 1RM

3 rounds
200m run
x15 WBs
2 rounds
300m run
x20 WBs
400m run
x25 WBs

3 sets
x8-12 for single arm bent (on bench) over row (each arm)
ME to failure DB lateral raise

*rest 2-3 minutes between sets

With a partner

4 rounds
400m run (together)
x15 cleans
x12 front squats
x9 STOH

*Barbell movements are with one weight across and alternating...in round one, partner 1 will do all cleans and STOH and partner 2 will do all front squats. In round 2, partner 2 will do all cleans and STOH and partner 1 will do all front squats.

Oly Work - Clean + Jerk

4:00 EMOM
x2 2-position segmented power clean (jerk last rep)
Each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement.

4:00 EMOM
x1 power clean + 1 hang power clean + 1 hang squat clean and jerk

E2MOM for 4 rounds
x3 2-position pause squat clean (+ jerk on final rep)
(:01 pause 1" off floor and at knee)

*Increase loading only if technique allows from two weeks ago*

E2MOM “Death By"
15/12 C2 bike cals
x5 T2B
1 (+1) sandbag cleans (100/70)

**10 round cap**

Deadlifts
1x5 @ 80% of 1RM
1x4 @ 85% of 1RM
3x3 @ 92.5% of 1RM

10:00 AMRAP
x20 Kb swings (53/35)
x20 weighted alt box step ups (same weight as Kb swings)
x40 DUs

Oly Work - Snatch
4:00 EMOM
x2 2-position segmented power snatch
Each rep is to the knee, back to floor, to mid-thigh, back to floor, and then through full movement.

4:00 EMOM
x1 power snatch + 1 hang power snatch* + 1 hang squat snatch

E2MOM for 4 rounds
x2 pause squat snatch
(:01 pause at knee)

*with lower requirement of pause, weight should be heavier than last week

2 rounds
55/45 row cals
x40 alt DB snatch (50/35)
x25 box jump overs
x10 wall walks