WL/Strength Track
A. Split and Press 3×5
B. 1 Hang Clean + 3 Jerks – Build to heaviest
C1. Push Press 3×5
C2. Good Morning 3×8
D. GHD Russian Twist 3×8-20
E. Crossover Symmetry Iron Scap
—————
General Track
2 Push Press + 5 Jerk – Build to heaviest
+
AMRAP – 15
12 DL – 9 PC – 6 Snatch 95/65
100 DU
12-9-6 115/75
75 DU
12-9-6 135/95
50 DU
12-9-6 165/105
25 DU
12 DL – 9 PC – ME Snatch 205/125
EMOM – 8
3 PC @65% + 3 High Box Jumps
+
3 RFT
300m Row
15 OHS 95/65
15 TTB
WL/Strength Track
A. PS + HS + 2 OHS – build to heaviest the 1 set @85%
B. Halting Snatch DL (1″, knee, hip) 3×5
C. BS 5×5 @75%
D1. Horizontal Rows 3×8 (1s pause)
D2. GHD Raise 3×10-15
——————
General/Open Track
A1. FR Lunges 4x6e
A2. Wgt Pull Ups 4×5
+
EMOM until failure or AMRAP -10
7 Thrusters 75/55
7 Pull Ups
7 Burpees
Close Grip Bench/Floor Press 5×5
+
E2MOM – 12 sets
Odd – 400/350m Row
Even – Work through the chipper
40 Wall Ball
30 TTB
20 OHS 135/95
10 MU
EMOM – 6
5 TnG Power Clean
– rest 3 min
EMOM – 6
5-12 CTB Pull Ups
+
For Time – 12min cap
20 Burpees
30 GTOH 95/65
20 Burpees
20 GTOH 115/75
20 Burpees
10 GTOH 135/85
Back Squat
5@70%, 3@80%, 1@90%
5@75%, 3@85%, 1@95+%
+
AMRAP -12
21 DU
15 Russian KBS 53/35
9 STOH 115/75
+
3×15 Band Pull Aparts
Couch Stretch
