ALT E2MOM x 16
part 1: 20m Sled Push (arms)*
part 2: 10 Double Dumbbell Clean and Jerks @2x27.5 / 20kg

140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1

2.SHSPU
6 sets of:
- BOX HSPU (KNEELING) x 3, 5 s. down

3.Metcon
Every 3 minutes for 5 rounds:
2-3 Rope climbs - 2
Tornado Bike @ 80-85% effort - 28 28 28 28 31 cal

4.Accessory
A. Accumulate 30 Reverse snow angels
B. Accumulate 30 Banded pull aparts
C. Accumulate 30+30 World's greatest stretch

Adductor Plank
4 x 20s each. Rest 30s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

4 sets of 2 @50-70%

50-60 minutes of:

400 m run
3 x 10 Ring swing - 10 Good morning

400 m run
3 x 10 Shoot through - 20 Cossack squat

400 m run
3 x 10 m HS walk - 12 Pistol squat

400 m row
3 x 20 GHD sit-up - 10 OHS

400 m row
3 x 10 Burpee - 20 Back extension

400 m row

135 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 45 (singles)

2.WL
A. Lifting warm up: Jerk balance
- 3x5 @ light weight - 25 30 30 kg

B. Clean + Push jerk + Split jerk
- Build to RPE 9 1+1+1 for the day

C. Every 90 s. for 3-6 sets:
- Clean and jerk @ 85-90% of top set
- 57.5 kg

D. Segmented Clean deadlift
- 3x5 @ 105-110% of max of C)
- 65 kg

110 min
Warm up for 20 min

1.MU
- Drills
- MU 22x1
- MU+HTR 3x1
- MU 1x2
- MU x27

2.SHSPU
- Not done

3.Metcon
3-4 rounds, faster each round:
300 m Air runner
20 DB Box step ups - 1x15 kg
12 Pull ups
- Rest 90 s. between sets
- Times: 3.46, 3.31, 3.24, 3.15

IN 12' LADDER UP +2 REPS EVERY ROUND
SIT-UPS
BOX JUMP OVER
ALT DB SNATCH 22.5/15 15/10

A)
10 Burpees to target
16 Wallballs @ 20/14lbs
20 DB snatch @ 22.5/15kg

B)
10 T2B
15 Box jumps
20m OH walking lunges @ 22.5kg /15kg

For time:
20 cal AB
15 devil’s press @25lbs
800m run
15 cal AB
12 devil’s press
600m run
10 cal AB
9 devil’s press
400m run