WL Track
A. C&J 2RM
then 1×2@90%
B. Clean Pull 3×3@105-110% of 1RM
C. Pause FS 1RM (2s pause)
then 3@85%
D1. Dips 3×10
D2. Plate Lateral Raise 3×10
————-
General Track
FS 2x(3@80%, 3@85%, 3@88%)
+
6 RFT – 12min Cap
7 STOH 135/95
14 KB Swing 53/35
21 Double Unders
A1. Challenging HSPU 5×5-8
A2. CTB Pull Ups 5×5-12
A3. Pistols 5×12; r/r – 90s
+
Partner Relays
200m Sprint x 8 each
4 sets
15-12-9-6 Power Clean
15 Box Jumps 24/20
150-300-450-600m Row
– rest 4min
*ladies scale row to 100-200-300-400
*PC can be pick up and drop but something you can easily TnG for 5 reps
WL Track
A.Build to heaviest – Snatch + Hang Snatch
then 1 set @85%
1B. Snatch Balance 3-3-3
2B. Pause Snatch DLs (knee, mid thigh, hip) 3-3-3
C. Back Squat 3RM
then 3@95%, 3@90%
D. GHD Raise 3×8 (weighted/banded/strict if needed)
————
General Track
EMOM – 10
Hang Power Snatch + OHS + Hang Snatch
+
AMRAP – 12
7 Thrusters 95/65
7 Bar Facing Burpees
7 Pull Ups
EMOM – 14
Odd – Goat 1
Even – Goat/Skill 2
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 7 sets of each, that can add up quickly!). Coaches will provide guidance.
+
For time
25-20-15-10-5 KB Swings
*10-20-40m Shuttle Run after each round
WL Track
A. C&J 2RM
then 2×2@90%
B. Clean Pull 3×3@105-110% of 1RM
C. Pause FS 1RM (2s pause)
then 3@85%, 3@80%
D1. Dips 3×10
D2. Plate Lateral Raise 3×10
—————-
General Track
5 sets
Hang Power Clean + FS + Clean + Jerk
+
EMOM – 15
Min 1 – 17/12 Cal Row
Min 2 – 3 Wall Walks
Min 3 – 10 KB Lunges
