EMOM – 10
Min 1-4 – Clean 82%
Min 5-7 – 87%
Min 8-10 – 92%
then 4×1 building to a heavy single, 2min rest btwn reps
+
5-10-15-20-15-10-5
Wall Ball
HRPU or Ring Push Ups
—————
WL Track
A. EMOM-15– Clean 1-5@82%, 6-10@87%, 11-15@92%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean DL w/ 5s lower 3×3
D. 1 1/4 FS 4×3
E. Push Press 4×3@75%
F. Banded Row 3×8-12 w/2s pause
Sprint Intervals
5 sets
12 GHDSU
9 Heavy Russian Swings
6 Burpees
100m Sprint
A1. BS 5×3
A2. High Box Jumps 5×4
+
500m Row
30 Hang Power Clean 135/95
800m Run
30 Burpees
500m Row
EMOM – 10
Min 1-4 – Snatch 82%
Min 5-7 – 87%
Min 8-10 – 92%
then 4×1 building to a heavy single, 2min rest btwn reps
+
Fran
21–15–9
Thruster 95/65
Pull Up
—————
WL Track
A. EMOM-15– Snatch 1-5@82%, 6-10@87%, 11-15@92%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch Pull 4×3 (2s pause below knee)
C2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
D. Back Squat 5×2@85%
E1. BB Horizontal Rows 3×8 w/1s pause
E2. Wgt Plank 3×30s
Bench or Floor Press 5×5
+
EMOM 15
Min 1 – 40 DUs or 40s attempts
Min 2 – 12 Burpees
Min 3 – 30′ HS Walk or 5-10 HSPU
EMOM – 10
Min 1-4 – Clean 80%
Min 5-7 – 85%
Min 8-10 – 90%
then 4×1 building to a heavy single, 2min rest btwn reps
+
4 RFT
18 Cal Row
15 Wall Ball
12 Pull Ups
—————
WL Track
A. EMOM-15– Clean 1-5@80%, 6-10@85%, 11-15@90%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean DL w/ 5s lower 3×3
D. 1 1/4 FS 4×3
E. Push Press 5×3@83%
F. Banded Row 3×8-12 w/2s pause
