15 min find day 5 rm front squat/ohs

5min rest

Cash in 15 FS/OHS same weight as 5 rm

3 rounds:
6 dl
12 t2b
24 cal bike

5min rest

30 Stoh
60 sit up

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 squats adding weight for each round

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(28)
WRK 5:00 REST 2:00 x4
20 single arm db hang to overhead
10 shuttle drops(10 yd shuttle w/body builder)
20 sit ups

Finisher
50 round the world
1:00 samson per

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
On the 1:30 x10
5 push ups
10 goblet lunge(choose weight)
20 jump rope/heavy rope/double unders

Finisher
100 bicycles
1:00 quad stretch

4 rounds = 26min
2min row
300 run
10 clean & jerk 25kg

Time cap 30min

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

• weight on barbell should be light
• burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.

Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
Every 1:30 x 10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds

A.
20min Bike erg (85-90% effort)

B.
3 sets:
40s ON / 40s OFF
1. Burpee over parallettes
2. KBS
3. Slamball
4. Alt V-ups
5. Assault/Xebex
6. DU

C.
Tabata:
Cyclist crunch / Toe touches

For time:
1000m row
50 burpee box jumps
50 TTB (sub leg raises)
800m run

• if more than 3 people then have half of them do the run first and the other half do the row first

400m Run or 25/20 cal bike
2 rounds
10 good mornings
10 light wallballs

Strength
Deadlifts
E2MOM x 8
10 reps @ 50% 1RM

• weight stays the same throughout EMOM.