E2M Bench Press
1-1-1-1-1
*Increase weight each set
“14.1”
:10 AMRAP
30 Double unders
15 Power Snatches 75/53
*After class extra credit accessory work:
3 x 20 Banded face pulls
3 x 20 Banded Rows
...
:10 AMRAP
3 Deadlifts 315/203
6 HSPU
9 Burpee Box Jumps 24/20
12 Squats
5 x 50m Sled Push
*Increase weight each set
*After class extra credit accessory work:
3-4 sets of max GHD sit ups
...
E2M Back Squat
3-3-3-3-Max reps
*All sets at 75% (+/- 10#) of 1RM
“FRAN”
21-15-9
Thrusters 95/63
Pull ups
*After class extra credit accessory work:
3 x 10 Banded clams (10 each side)
3 x 10 BB Glute bridges (shoulders on bench)
...