Band resisted bb swing 5 x 8

Band resisted pallof press 3 x 8+8

20 minutes, on the minute:

• odd: 3 push press (use same weight as in 12th of May 16 otm workout)
• even: 3 weighted pull up

Five sets of 3-position clean

EMOM 10 min
3 Power cleans

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Goal & Intensity
-Build strength and power in the power clean with repeatable, high-quality lifts.
-The EMOM format reinforces consistency and technical control under moderate fatigue.
-The load should feel heavy but sustainable, allowing all sets to stay crisp and explosive.
-Each set of three reps is intentional, not rushed.
Main WOD RPE: 7–8/10 during the EMOM; challenging but controlled through all 10 minutes.
The post-WOD work sits at RPE 5–6 and supports recovery.
💡 Coach’s Tip
If bar speed slows or positions break down, hold the load steady or reduce it, this session rewards precision, not ego.
Why this workout: EMOM power cleans develop force production, timing, and confidence with heavier loads without the cost of maximal attempts. The post-WOD accessory work strengthens the upper back and shoulder stabilizers, supporting healthier and more efficient lifting long term.

4x2 AHAP, No Fails!!!

10 minute AMRAP:

• Handstand Walk 10 meters
• 15 V Ups
  
• 20 Box Jumps

http://gymnasticswod.com/content/tue-1118

3x4 Min AMRAP: 1 min rest.
Pick up the workout where you left it.

8 DB C&J 2x22.5/15
16 box jump overs
8 C2B or pull ups.

Score is total reps

(

)Back Squat 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.

3x5 Split Jerk (light weight)

• 90s. rest between sets

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%