EMOM for 10 –
1 Power Clean + 2 Front Squats + 1 Split Jerk (3 sec pause in catch)
*start at 50% of 1rm jerk, increase slow

Painonnostoa by Tiina

E2MOM for 6 rounds:

2 Split Jerk

RPE 4-5

Use rack or Blocks

3 rounds for quality
5 BAR MUs
10 sitting leg lifts
10 alternating single leg box over jumps 60cm/50cm
24s ABH

Optional Accessory:

3 rounds, rest as needed:

1) 10 Lateral Raises
2) 10 V-Up

RPE 3-4

Optional Accessory:

Prowler Push 5x20m

RPE 4

Rest as needed. During rest 20cal Row with nose breathing only.

This is a Re-test Workout Gang!

This conditioning workout first appeared at B3F on October 11th, 2017 - one day shy of exactly a year ago.

AMRAP 30

• 20 Thrusters (40/25)
• 200 m Run
• 20 Dead Lifts
• 200 m Run
• 20 Power Cleans
• 200 m Run
• 20 Front Squats
• 200 m Run

Run = 20 Reps

Suggested scales/adaptions/substitutes:

Thrusters: reduce the weight, use dumbbells, front squats, push press, air squat + step up; seated press

Run: reduce the distance; 250m row; 600m bike; walk; 40mt climbers

Deadlift: reduce weight; kettlebell sumo deadlift; kb/dB Deadlifts; good mornings - weighted or unweighted), glute bridge - weighted or unweighted

Power cleans: hang power clean, reduce the weight; med ball clean, muscle clean, hang muscle clean, high pulls, upright rows with barbell or dumbbells, alligator rolls; hollow rocks

Front squats: reduce the weight, dumbbell front squats, goblet squats, air squats, sit ups

Thoughts:

If you did this workout last year - go back and check what you did on October 11th, 2017. Use that as a guide for what you want to do today. Depending on how you feel you may want to go heavier than you did last year or replicate the movements you chose last year. As always have fun!!!

2x5 Bench press 30X1 @60%
3x3 Bench press 30X1 @70%
4x1 Bench press 33X0 @80%

Rest as needed.

EMOM 10’
Snatch pull + Snatch

Time 20 min