Voima
E3MOM, 3 rounds
Pike Push up x 5-10

WOD
20min amrap w/partner
30 ground to overhead (plate)
30 Box step up
30 ring row

5x3@heavy load

Go every 3:00

1) Ski 10-15cal
2) prowler push & pull 10+10m
3) d-bwll over bar *5
4) wallball 10-15
5) situp 10-20

In A 15 Minute Window...

For time:

1000m Row
50 Thrusters 20/15kg
30 Pull-Ups

In Time Remaining:

Heavy Set 5 of Front Squat ( From Floor )

• Time & Load

• This workout is more of sprint than it may appear.

• We Should aim to row at a pace that is slightly outside our comfort zone but this pacing should not significantly impact our thrusters.

• With an empty bar for the thrusters, lets aim for BIG sets here. We can aim 1-3 Sets here.

• The Pull-Ups will come down to your capacity but lets choose the strategy that allows us to rest the least amount of time. Sets of 3, sets of 5, 8-8-7-7, and 18-12, are potential options.

• When you finish "Jackie" the legs and the lungs are going to be tired ( naturally ). Let's give ourselves 30s or so to recover and get our bar loaded. Having an "easy" lift and "solid" lift, and "reach" lift makes it simple to know what to load on the bar. If you are short time just get what you can.

WORKOUT 1

MODERATE HEAVY WEEK 6/13

WARM UP n.15-20min SAMA

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SNATCH HIGH PULL + HIP SNATCH
1+1@up to 50% sn-% pal 1min

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SNATCH
2-3x1@58% pal 2min

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CLEAN HIGH PULL + HIP CLEAN + JERK
1+1+1@up to 50% jerk-% pal 1min

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CLEAN + JERK
2-3[1+1]@68% pal 2min

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BACK SQUAT
2@up to 95% pal 2min

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RDL *sn grip
3x3@60-70% sn-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~30% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST

Deadlift 3x15 reps

3 rounds for time
15/12 cal row/bike/AB/ski
10 Ground to overhead
10 burpees over BB

50% 3 clean+ 3 fs
60% 1 clean + 3 fs
60% 3 clean + 1 fs
60% 1 clean + 3 fs
60% 3 clean + 1 fs

30s Banded Hamstring Stretch
30s Push Up to Down Dog
1:00 Active Spideman

3 Rounds :

0:30 Free Handstand
10 Banded Goodmorning
5 Glute Bridge Walkout
10 Empty Barbell Deadlift

Partner workout

1000m row
3 rounds
30 plate ground to overhead@20/15 kg
30 synchro air squats
30 push ups
-into-
1000m row
2 rounds
30 total overhead plate lunges
30 burpees to plate
30 hand release push ups
-into-
1000m row
1 round
30 plate thrusters
30 atomic sit ups
30 strict hand stand push ups

Time cap: 35 mins.