E2M Clean 3-3-3-3-3 *Touch and go *Increase weight each set   EMOTM Hang Power Clean +  Air squat RX = 95/63 *Minute 1 = 1 + 1, Minute 2 = 2 + 2, Minute 3 = 3 + 3, etc.  Add 1 rep to both, every minute until reps cannot be completed within...

E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM *Increase 5-10# from last attempt   :12 AMRAP 8 DB Thrusters 8 DB Snatch R 8 DB Snatch L 8 Burpees RX = 40/25   *After class extra credit accessory work: 3 x 10 Banded Clams 100 Glute bridges ...

:10 to find: 1 rep heavy Clean & Jerk   “15.1 & 15.1a” :9 AMRAP 15 T2B 10 Deadlifts 115/73 5 Snatches 115/73 Then, 6 minutes to find 1RM Clean and Jerk   Scaled = 15 Knee raises 10 Deadlifts 85/53 5 Snatches 85/53 *G2OH acceptable sub for snatches in scaled WOD ...

TABATA Double unders :1 Rest Push ups :1 Rest Squat :1 Rest Sit ups :1 Rest Burpees   *8 rounds of each *Total reps for each *Stagger start for larger classes   *After class  mobility: BB Calf smash Couch stretch Foam roller quads    ...

:3 AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks RX =155/103 :3 Rest :3 AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks RX = 135/93 :3 Rest :3 AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks RX = 95/63   *After class extra credit accessory work: 3 x 10 BB Glute bridges 3 x 10 Banded Clams ...

E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM *Increase 5-10# from 1/2, 1/9 or 1/16   “JACKIE” 1000m Row 50 Thrusters 45/33 30 Pull ups   *After class extra credit accessory work: 3 x 15 GHD Hip ext 100 Glute bridges ...