
Strength:
E2MOM 14
2 Push Jerks + 1 Split Jerk
Conditioning:
5 Rounds of
AMRAP 2
10 Dumbbell Power Snatches (50/35)
10 Box Jumps (30/24)(Fx: 24/20)
Rest 2:00
Start where you left off on each AMRAP.
Strength:
E2MOM 14
2 Push Jerks + 1 Split Jerk
Conditioning:
5 Rounds of
AMRAP 2
10 Dumbbell Power Snatches (50/35)
10 Box Jumps (30/24)(Fx: 24/20)
Rest 2:00
Start where you left off on each AMRAP.
Strength:
Deadlift
3×4@80-85%
2×4@85-90%
Conditioning:
For Time
200 Meter Run
30 Overhead Squats (95/65) (Rx+: 115/80)
400 Meter Run
20 Overhead Squats (95/65) (Rx+: 115/80)
600 Meter Run
10 Overhead Squats (95/65) (Rx+: 115/80)
Strength:
E3MOM 15
Rx:
3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups
Fx:
3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups
5 Ring Dips
Scaled:
3-5 Jumping Pull-ups with 2-3 sec. negative
10 Push-ups
Conditioning:
AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)
10 Burpees Over the Bar
Strength:
Snatch Complex
E3MOM 15
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort)
Conditioning:
5-10-15-20-25-20-15-10-5
Kettlebell Swings (24/16)
Kettlebell Front Squat (24/16)
Finisher:
5 Minutes
Max Distance Farmers Walk
Strength:
Back Squat
E3MOM 15
Set 1: 4@80-85%
Set 2: 4@80-85%
Set 3: 4@80-85%
Set 4: 4@85-90%
Set 5: 4@85-90%
Conditioning:
5 Rounds
12 Toes-to-Bar (Fx: 9)
15 Push-ups
50 Double Unders (Fx: 30)