A.
E2MOM – 3 sets
5 Snatch Grip Press
E2MOM – 3 sets
2 (Snatch Grip PP + OHS)
E2MOM – 3 sets
2 Snatch Balance
or
2 Pause (5s) OHS
B. 3 RFT
20 Heavy Wall Ball
19 STOH 95/65
A. Back Squat 6×2
*Build to heaviest set of 2 on set 4, then set 5@95% and set 6 at 90% of best set
*Compare to 12.11.18
B. AMRAP 10
9 Thrusters 95/65
35 Double Unders
A Back Squat 8×1
@ Best set of 2 on 12.11.18
B. AMRAP – 12
6 Challenging HSPU
9 TTB
12 Pistols or Walking Lunges
A. Thruster 5×5
B. For Time – 13min Cap
700m Row
70 Air Squats
500m Row
50 Wall Ball
300m Row
30 Heavy Goblet Squats
A. E2MOM – 4 sets
2 Muscle Snatch + 2 Pause OHS (3s) + 1 High Hang Snatch
B. E3MOM – 5 sets
Snatch DL + Snatch + Hang Snatch
C. AMRAP 10
10 Box Jumps 24/20
10 KB Swing 70/53
10 HSPU
A. 5 sets
20/15 Cal AB
400m Run
6 Hang Clean and Jerk
rest 2min
B. Mobility
Foam Roll Quads + IT Bands
Pigeon Stretch 2mins each
Couch Stretch 2mins each
