WL/Strength Track
A. C&J Build to heavy single (2 misses)
B. C&J 2×2 @80%
C. FS 3RM
D1. KB Swinging Row 3×10
D2. Bentover Row 3×6
————–
EMOM -10
Odd – 7 Push Jerk
Even – 5 High Box Jumps
+
5 sets
In 60s
7 Heavy UB Front Squat
ME Row for Cals
– rest 2min
+
3 sets for quality
8 TGU
15 Banded Good Morning
MU Skill Work
– MU transitions
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow Rocks
+
100 DU
21 Burpees
3-5 MU
75 DU
15 Burpees
3-5 MU
50 DU
9 Burpees
3-5 MU
WL/Strength
A. Split and Press 3×5
B. Jerk build to a 1RM – from blocks or rack
C. OHS build to a 5RM, then 2×5@85% of C
D1. Good Morning 3×8
D2. GHD Russian Twist 3×8-20
E. Crossover Symmetry Iron Scap
—————
General Track
AMRAP – 14
30 Wall Ball
20 Cal Row
10 TTB
EMOM – 10
1 Hang Clean + 1 Clean + 1 Jerk
+
For time:
200m Run
10 GTOH 135/85
200m Run
20 CTB Pull Ups
200m Run
30 KB Swing 70/44
200m Run
30 KB Swing
200m Run
20 CTB Pull Ups
200m Run
10 GTOH
200m Run
WL/Strength Track
A. Snatch – Build to a heavy single (2 misses)
B. Snatch 2×2 @80% of A
C1. DE Back Squat 8×3 @55-65%
C2. Odd sets – SGPP 4×5
Even sets – Depth Drop Jumps 4×5; r/r – 1min
D. GHD Hip Ex 3×12 (2s pause at top)
——————
General Track
DL – build to a heavy single
+
AMRAP – 5
7 Thrusters 95/65
7 Burpees
– rest 3 min
AMRAP – 5
5 Thrusters 95/65
5 Burpees
Back Squat 3-2-1-3-2-1
+
5 RFT
12 Single Arm KB Rack Lunges
6 Snatch 115/75
2 Rope Climbs
