Clean Complex E2MOM
6 Sets – Every 2 Minutes, On the Minute:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
*Build throughout to 80% of squat clean 1RM
Keep On Fighting
5 Rounds for Reps
Minute 1 – Clusters (weight athlete’s choice)
Minute 2 – Double Unders
Minute 3 – Sit-ups
Minute 4 – 100 Meter Run
Minute 5&6 – Rest
Minute 1 – Clusters (weight athlete’s choice)
Minute 2 – Double Unders
Minute 3 – Sit-ups
Minute 4 – 100 Meter Run
Minute 5&6 – Rest
*Add cluster weight to notes
4 Round Thursday – T2B, HSPU, DB Steps
4 Rounds for Time:
15 Toes-to-Bar
10 Handstand Push-ups
10 Dumbbell Weighted Step-ups (50/35)
15 Toes-to-Bar
10 Handstand Push-ups
10 Dumbbell Weighted Step-ups (50/35)
MANION
Seven rounds of:
•Run 400 meters
•135/95 pound Back squat, 29 reps
•Run 400 meters
•135/95 pound Back squat, 29 reps
All Gymnastics Strength
10 Rounds For Time:
5 Strict/Banded Pull-ups
12 Hand Release Push-ups
Rest 30 Seconds
5 Strict/Banded Pull-ups
12 Hand Release Push-ups
Rest 30 Seconds
Rx+ Add weight to pull-ups & push-ups
Deadlift 3-3-2-2-2
Deadlift for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 87.5%
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 87.5%
Clean & Jerk EMOM
6 Minute EMOM of:
2 Clean & Jerk @75%
2 Clean & Jerk @75%
Barbara
5 rounds for time:
• 20 pull-up
• 30 push-ups
• 40 sit-ups
• 50 squats
• 20 pull-up
• 30 push-ups
• 40 sit-ups
• 50 squats
Rest 3 minutes between rounds.
Intervals – Wall Balls, Dubs, Push-ups
8 Rounds, 2 Minute Clock:
8 Wall Balls
30 Double Unders
10 Push-ups
*Rest remainder of 2 minutes
*Score is total reps – 384 possible
8 Wall Balls
30 Double Unders
10 Push-ups
*Rest remainder of 2 minutes
*Score is total reps – 384 possible
Open 15.1a
In 6 minutes, establish a 1 RM Clean & Jerk.