————————————————————

E3MOM 18

5 Power Snatches

Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4: 70%
Set 5: 75%
Set 6: 80%

Does not need to be touch and go.

3 Rounds:
10 Tempo Barbell Curls 30×1
20 Tempo Banded Pull Downs 30×1
10 Lateral Delt Raise
10 Front Delt Raise
10 Weighted GHD’s/Sit Ups

Rest 2 minutes between rounds.

————————————————————

Muscular Endurance Tests:

Max Unbroken Strict Pull Ups (Rx+: C2B)

Max Unbroken Push Ups

Max Unbroken Strict Toes to Bar

Rest 2-3 Minutes between tests.

With a Partner:

AMRAP 5
50/40 Cal Bike
50 Dumbbell Hang Clean and Jeks (50/35) (Fx: 35/20)
50 Dumbbell Goblet Squats (50/35) (Fx: 35/20)

AMRAP 5
50/40 Ski Erg Cals
50 Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Dumbbell Goblet Lunges (50/35) (Fx: 35/20)

Rest 5:00 between AMRAPs
Switch arms every 5 reps on DB C&J and Snatches

————————————————————

Push Press:
5×10@70-75%

5 Rounds
15/12 Cal Row
10 Dual Dumbell Box Step Overs 50/35, Fx: 35/20
2 Rope Climbs

————————————————————

E3MOM 18

Clean Pull + Hang Squat Clean x 3

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%

Percentage based on 1RM Clean

“Helen”

3 Rounds
400m Run
21 American Kettlebell Swings (24/16)
12 Pull Ups

Compare to 7/31/17

Overview Of The Week:
Monday:10 Rep Max Back Squats
Tuesday: Clean Complex
Wednesday: Push Press
Thursday: Gymnastics Strength Test
Friday: Power Snatches
Satuday:10 Rep Max Front Squats
Sunday: 10 Rep Max Deadlift

————————————————————

Back Squat
25 mins. to establish 10RM

Buy In: 500m Row
21 – 15 – 9
Wall Balls (20/14)
Toes to Bar (Fx: 15 – 9 – 6)
Cash Out: 500m Row