WL Track
A. Snatch 3@75%, 4×2@80%
B. Snatch Pull 4×3@100%
C. FS 4×3@85%
D. Jerk (2s hold) 3@75%, 4×2@80%
———-
General Track
FS 3@70%, 3@80%, ME@90%, 3@80%, 3@70%
+
3 sets of
40s Cal Row
rest 20s
40s L-arm KB Thruster 53/35
rest 20s
40s Burpees
rest 20s
40s R-arm KB Thruster 53/35
rest 20s
*score total reps/cals
5 sets
1 Push Press + 2 Push Jerk + 2 Split Jerk
+
AMRAP – 12
250m Row
12 Thrusters 115/75
9 TTB
300m Run
30 DL 185/125
30 HRPU
300m Run
30 Wall Ball
30 Pull Ups
300m Run
30 KB Swing 70/44
30 Burpees
300m Run
WL Track
A. 3 Power Snatch + 3 Snatch PP + 3 OHS – @70%, 4 sets @75%
B. PC + Jerk – 4×2@75%, 1×2@80%
C. FS 5×2@85%
D. Bentover Rows 3×8
——–
General Track
BS 5-5-5-5-5
+
21-18-15-12-9-6
Cal Row
KB Swing 53/35
5 RFT
3 Heavy Thrusters
9 DL w/ same bar
12 Pull Ups
+
For quality / Partition as needed
3min FLR (use rings/wgt if necessary)
50 GHD Hip Extension / Banded Good Mornings
30 Plate lateral Raise
WL Track
A. Clean 3×3@75%, 2×2@80%
B. Behind the neck Jerk 3×3@75%, 2×2@80%
C. BS 5×2@70%
D. Snatch DL 5@100%, 2×5@105%
———-
General Track
EMOM – 10
2 C&J
Begin at 60% and build, goal is zero misses
+
AMRAP – 12
30 DU
10 PC 115/75
30 DU
10 Burpee Box Jumps 24/20
