October 2024

E2MOM for 15 sets (30 minutes) 5 sets of each:4 drop snatch or snatch balance (challenge more experienced athletes to do drop snatches)3 behind the neck, snatch grip push press2 OHSBase weights off 85% of 1RM OHS.Start at no more than 35% of 1RM OHS.Newer athletes should do 35% of 85% (i.e., 100# for 1RM […]

Open 20.3 In teams of 2, perform work I go, you go each movement21/15/9Deadlift (225/155)HSPUsthen—21/15/9Deadlift (315/205)50 ft. Handstand walk after deadliftsTime cap of 20 minutes Lvl 6/5: As writtenLvl 4/3: 135/95 and 185/135; hand release push-ups; sub 50 ft bear crawlLvl 2/1: Pick load(s); box push-up; 25 ft. bear crawl

Alt EMOM for 5 Rounds (30 min) Run (300/250/200/150/100)10 TTBs/TTSomewhere/Straight Leg SituoRow Cal (15/12; 12/9; choose)10 Kettlebell Goblet squat/air squaDubs (75/40)/SU (75)/Plate step-ups4 Sandbag/Med Ball Clean to shoulder The goal for the odd minutes is to work for :50-:55 seconds. Even minutes are for “recovery”. The weights should not be so heavy that you struggle

Isabella-ishFT 5/10/15 power snatches Lvl 6: 155/135/115; 115/95/75Lvl 5/4: 115/95/75; 75/55/35Lvl 3/2/1: Pick loads (not to exceed 65/55/45% of 1 RM OHS

Main: Helen3 RFT400 m Run21 Kettlebell Swings12 Pull-ups Lvl 6/5: 400m; 53/35 lbs; unassistedLvl 4/3: 300m; 35/26 lbs; use box for jumping pull-upsLvl 2/1: 200m; 26/18 lbs; ring rows

Rest/Recover

Open Gym: 8am-10am

Main: Every 3min for 5 sets (15min)Complex of 3x(1 back squat + 2 back rack reverse lunges –> 1/leg) @ 70%-80% 1RM back squat

Main: part a) bar muscle up skillspart b) tabata BMUs and double unders (8 rounds each) (8 min) Lvl 6: as writtenLvl 5: banded BMUs, DUsLvl 4: jumping BMUs, DUsLvl 3: Chest-to-bar pullups (unbanded or banded), single undersLvl 2: Chin-over-bar pullups (unbanded or banded), single undersLvl 1: Ring rows, single unders

Main: Every 1:30 for 12 sets (18 min), build to heavy thrusterstart @ 40% 1RM push press and increase by 5% to end around 85%