Strength

E2MOM 10
Push Jerk
1 – 4: 3@70 – 75%
5: AMRAP @70 – 75%

Conditioning

3 Rounds
30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
20 Toes to Bar (Fx: 15)
10 Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)

Strength

E3MOM 15
2 Back Squats
1: 80 – 85%
2: 85 – 90%
3: 85 – 90%
4: 85 – 90%
5: 90 – 95%

Conditioning

For Time:
2000m Row

	Weekly Overview	Events/Classes
Monday	Strict Ring Muscle-Ups	Free 7-Fit Class at 6:30 PM! Click here to register now.
Tuesday	Back Squat
Wednesday	Push Jerk
Thursday	Kettlebell Core Work	Free 7-Fit Class at 6:30 PM! Click here to register now.
Friday	Power Snatch
Saturday	Deadlift	Free 7-Fit Class at 10 AM! Click here to register now.
Sunday	Long Conditioning

Strength

E3MOM 15

Rx+:
3 Russian Inchworms
1 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on concentric and eccentric)

Rx:
3 Russian Inchworms
1 – 3 Strict Ring Muscle Ups

Fx:
3 – 5 Russian Push Ups
1 – 3 Strict Chest to Ring Pull Ups + 3 – 5 Strict Ring Dips

Scaled:
3 – 5 Hand Release Push Ups
3 – 5 of Most Difficult Pull Up + 3 – 5 Most Difficult Push Ups

Conditioning

AMRAP 9
9 Push Press (145/100) (Fx: 95/65) (Rx+: 175/120)
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
72 Double Unders (Fx: 54)

Strength

E2MOM 16
Clean Deadlift to Hang Position + Hang Power Clean + Power Clean (↑)

Conditioning

30 – 20 – 10
Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
15 – 10 – 5
Hang Power Snatches
(115/80) (Fx: 95/65) (Rx+: 135/95)

Split reps evenly between arms on kettlebell front squats.

Conditioning

E2MOM 36
1: 6 Rope Climbs (Fx: 4) (Rx+: 8)
2: Rest
3: AMRAP Ski Erg Calories
4: Rest
5: AMRAP Bike Calories
6: Rest