**Strength.**

A. E2MOM x 3 sets

Deadlift

2 x 8 @ 65%

1 x 8 @ 70%

B1. DB Skull Crushers – 3×12 AHAP

Rest :30

B2. DB Curls – 3×12 AHAP

Rest :30

B3. Weighted Pistols* – 3×12 (6/leg) – Hold DB or KB AHAP

Rest 2:00

*Or one-legged squats on a box, weighted if possible.

**Weakness Work.**

Choose ONE based on what you need to work on most:

*Option #1 (Endurance/Half-Marathon Training)*

Endurance: 4 x 1200m, REST 3:30

or

Half-Marathon Training: 8 x 1800m, REST 4:00

*Option #2 (Gymnastics)*

EMOM x (add 2 minutes from from last Tuesday, April 11th)

Horizontal Ring Rows x (same number of reps from last Tuesday)

or if last Tuesday was your base-line test, see below for equation:

EMOM x see below for equation*

Horizontal Ring Rows

*Equation for EMOM = Use numbers from Tuesday, April 11th. Example: Total Reps + 5 reps, divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:

EMOM x 7

2 Horizontal Ring Rows

**Competitor**

** *Week 3 – Day 4/6***

**Olympic.**

A. E:90 x 5 sets

2-Position Pause Squat Clean (hi-hang, hang) @ 75-80% of 1RM Clean

*Pause for 3 seconds at each position. Hip opening emphasis, speed under bar, positioning, technique work

B. Clean Pull to explode – 5×5 @ 75% 1RM Clean

*See video

C. Front Squat – 4×8 @ 70%

Rest as needed

**Strength.**

A. E2MOM x 3 sets

Deadlift

2 x 8 @ 65%

1 x 8 @ 70%

B1. DB Skull Crushers – 3×12 AHAP

Rest :30

B2. DB Curls – 3×12 AHAP

Rest :30

B3. Weighted Pistols* – 3×12 (6/leg) – Hold DB or KB AHAP

Rest 2:00

*Or one-legged squats on a box, weighted if possible.

**Skill.**

EMOM x (add 2 minutes from from last Tuesday, April 11th)

Horizontal Ring Rows x (same number of reps from last Tuesday)

or if last Tuesday was your base-line test, see below for equation:

EMOM x see below for equation*

Horizontal Ring Rows

*Equation for EMOM = Use numbers from Tuesday, April 11th. Example: Total Reps + 5 reps, divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:

EMOM x 7

2 Horizontal Ring Rows

**Optional Odd Object.**

Log “Grace”

30 Log Clean & Jerks, BW/75% BW

**Optional Endurance/Half-Marthon Training.**

Endurance: 4 x 1200m, REST 3:30

or

Half-Marathon Training: 8 x 1800m, REST 4:00