WL Track
A. 3 Power Snatch + 3 Snatch PP + 3 OHS – 3 sets @70%, 2 sets @75%
B. PC + Jerk – 2×2@70%, 3×2@70%
C. BS 5×2@70% (focus is depth and speed out of the hole)
D. Bentover Rows 3×8
——–
General Track
Every 3 min for 8 sets
Run 200m
Odd sets – 5 Snatch @~70%
Even Sets – UB MU (min 3) or ME UB CTB Pull ups (min 9)
A. Press 3-3-3
B. Push Press 5-5-5
+
AMRAP – 15
20 DL 225/135
30 Burpees to 6″ target
20 CTB Pull Ups
60 Wall Ball
EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*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 5 sets of each, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
+
10, 9, 8, 7….1 Box Jumps 24/20
*3 GTOH after each round 135/95
WL Track
A . Snatch 5×3 @75%
B. FS 5×3 @75%
C. Jerk 5×3 @75%
D. Snatch DL 3×5 @100%
———–
General Track
A1. FS 5@65%, 5@75%, ME@85%, 5@75%, 5@65%
A2. Strict/Wgt Pull Up 5×5
+
15 KB Swing 70/44
10 Burpees
300m Row
10 Burpees
15 KB Swing
– rest 7 min and repeat
A. Rope Climbs 5×2-3
+
EMOM – 12
Odd – 2 Heavy Squat Cleans
Even – Alternate each set 10-15 Box Jumps & 6-15 TTB
5 sets
Power Snatch + 2 OHS + Snatch
+
Diane – Compare to 7.21.14
21-15-9
DL 225/135
HSPU
