Open Prep
A.
Every 2min for 10min:
2 Snatches
*Build to 82% before starting E2MOM and then maintain for all 5 sets.
-ss w-
Shoulder Sweeps
10/side
B.
Strict Press
4×8 [9]
AHAP for all 4 sets
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips
C.
Bent over barbell row
4×8 [9]
*Go up 5-10lbs compared to all sets from load week (2 wks prior)
-ss w-
Strict Tempo Push-ups
4xME
*3sec negative, explode to the top on push-ups
D.
10min Alt EMOM:
Odd: 10 Thrusters (95)
Even: 10 C2B Pull-ups
Regional Prep
A.
Every 2min for 16min:
3 Behind the neck Jerks
*Jump 5-10lbs each set to build to a heavy triple. Use blocks
B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side
C.
4 Rounds of:
Min 1: ME Strict Ring MUs
Min 2: Front Lever Lowering (5sec neg per rep)
Min 3: 10 Burpees to 12″ target
Min 4: Rest
D.
For time:
21-15-9 of:
Power Cleans (165, 115)
HSPUs
Front Squats (165, 115)
E.
4 Rounds NFT (not for time):
18 GHD Sit-ups
8 Glute/Ham Raises
Barbell
A.
Jerk, back
-4/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4
B.
Power Snatch, hip
-3/50%
-3/60%
-2/65%
-3/70%
-3/75% x 4
C.
Snatch Pull
-3/85% x 4
D.
15 Min EMOM:
-1 Burpee Muscle Up
-20s L-Sit Hold
Karlie says
A. 60,70,75,80,85 x3
B. 35,45,50,55,60×4
C. 75#
D 15 min hard as $&@! EMOM
Case had me do 3 strict pull-ups and 3 deficit push-ups, 20 sec L hold
That lasted a few rounds. Switched to 1 strict, 3 pu and sorta 20 sec holds… Those faded as well.
chris redden says
A. 140,165,180,190,205
B. 90,110,115,125,135
C. 165
D. Done. L sits very week
Matt McDonald says
Yeah man L sits for me are tough as well. Nice work!
Casey Hogan says
A: 81 kilo
C: 155 lb
D: through 10 rnds, saving some for 4:30 class
Chris Hall says
Open prep
A 115
B 135 1 1 1 1
C 135 20 20 20 20
D done
Matt McDonald says
Open
A Power Snatches legs are doms from yesterday. 165×2 e2mom. Heavy but tolerable. Then prd my power at 185!
B. Shoulder press= 100lb all sets. Regular mups sets of 5
C. No go
D. Subbed 100lb push press for thrusters. Done
Bar is really starting to feel light as of late. Feeling strong but gas tank not great.
Renee English says
Barbell
A. Up to 4×3 @ 135#
B. Up to 4×3 @ 95#
C. 115#
D. Done 15-20sec holds
Then PM conditioning
Sarah Schulz King says
Barbell. I did it. I’m done. My hands hurt.
Chelsey Engle says
Barbell
A. 55, 65, 75, 80, 85×4
B. 35, 55, 60, 65, 70×4
C. 80#x4
D. Did an EMOM of power cleans increasing by 5# till failure. Ended at 125#