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)