Technique Primer of Choice: 15 total reps

Emom every 2 minutes, for 18 minutes (9 sets)

  • Snatch – 73%x3, 78%x2, 83%x1, 76%x3, 81%x2, 86%x1, 78%x3, 83%x2, 88%x1

Emom every 2 minutes, for 18 minutes (9 sets)

  • Clean & Jerk – 73% x (3+1), 78% x (2+1), 83% x (1+1), 76% x (3+1), 81% x (2+1), 86% x (1+1), 78% x (3+1), 83% x (2+1), 88% x (1+1)

Every 2 minutes, for 16 minutes (8 sets):

Strength front Squat;

  • Sets 1-2 – 2 reps 60-70%
  • Sets 3-4 – 2 reps 70-80%
  • Sets 5-6 – 1 rep 80-90%
  • Sets 7-8 – 1 rep 90%

EMOTM 40 minutes:

  • Movement 1 – Monostructural Conditioning (Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round)
  • Movement 2 – Gymnastics (This should be up to about 30-35 seconds of work)
  • Movement 3 – Non-Monostructural Conditioning (This should be approximately 20-30 seconds worth of work)
  • Movement 4 – Barbell (shouldn’t be more than 15 seconds worth of work.)
  • Movement 5 – Non-Monostructural Conditioning (This should be approximately 20-30 seconds worth of work)

 

  • Minute 1 – Movement 1 – 10 cal Row
  • Minute 2 – Movement 2 – 5 reps strict HSPU + 10 reps pull up
  • Minute 3 – Movement 3 – 13 reps Wall Balls
  • Minute 4 – Movement 4 –  5 reps Deadlift 80% of 1-RM
  • Minute 5 – Movement 5 – 13 reps burpee