Weiglifting
- Split Jerk from rack work up to aheavy single then 6x3x80%
- Push press: 70%x5, 75%x5x3
- Thruster: find the 5-RM
Emom 7 minutes
- 5 cluster
- 4 muscle up
15.2 Open
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
EMOM 20 minutes, perform:
-Odd minute: 1x pause back squat + 1x back squat (Work up to a max 1+1 for the day)
-Even minute: 20m prowler push (AHAP)