1 Mile Run

E2MOM’16
Build a heavy snatch 90-100%

If you r up to it do pr.

Amrap 30
10 cal cardio
10 t2rings
3 squat cleans 60

Cardio is switched between run, row, bike and ski

WU
3rds
10x air squat
10x plank shoulder tap
10x sit up
5x burpee

A,
2 Squat Clean + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(2+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
For time:
21 Double Dumbbell Ground-to-Overheads @20/12,5kg
21 Dumbbell Burpees, 40/25 lbs
100 Double Unders
15 Double Dumbbell Ground-to-Overheads
15 Dumbbell Burpees, 40/25 lbs
100 Double Unders
9 Double Dumbbell Ground-to-Overheads
9 Dumbbell Burpees
100 Double Unders

Goal: sub 17 mins

C,
Every 2 mins for 12 mins do:
Handstand Hold, 15 secs
5 V-ups
5 Weighted Dips, pick load
L-Sit, 10 secs

3 Sets Of:
EMOM 3
1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols
...after that in 2 minutes window HEAVY CLEAN & STOH

A,
Bench Press 10-8-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build to a heavy set of 5 within 3-5 sets.

Goal- Go heavier than last week.

C,
2 rounds of:
Partner 1 do:
Farmer Carry, pick load, 200 m
Partner 2 do:
max rep Machine Calories
--then--
2 rounds of:
Partner 1 do:
Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
max rep Machine Calorie
--then--
2 rounds of:
Partner 1 do:
15 Sandbag Ground-to-Overheads, pick load
Partner 2 do:
max rep Machine Calories

Machine Calories- Bike Erg / Row

Complete in teams of 2.

Score is the total amount of calories that you complete as a team.

C,
3 rounds for quality of:
8 L/8 R Single Leg Deadlifts, pick load
Static Bird Dog Hold, L 30 secs/R 30 secs
5 L/5 R Single Leg Broad Jumps

24min EMOM
1.min Ergo cal
2.min 10 kb swing, rest of time box jump over
3.min rest

Deadlift
10@40%
8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

EMOM x 9mins
1st - 10 Barbell Glute Bridge (moderate - 2sec hold at top)
2nd - 10 Monster Walks Forward and Backward
3rd - 20sec Star Side Plank/side