Bulgarian Split Squat 4x5e
+
3 RFT
21 Cal Row
15 STOH 115/75
9 Burpee Box Jumps 24/20
—————
WL Track
A. EMOM-10– Snatch @75%
B1. Halting Snatch Pull 4×3 (2s pause below knee)
B2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
C. Back Squat 5×1@90%
D1. BB Horizontal Rows 3×8 w/1s pause
D2. Wgt Plank 3×30s
A1. Challenging HSPU 4×5-8; r/r 20s
A2. Heavy KB Swing 4×15; r/r-20s
A3. TTB/GHD Sit Ups 4×8-15; r/r-60s
+
3 sets
ME Sled pull in 60s
EMOM – 10
Min 1-4 – Clean 75%
Min 5-7 – 80%
Min 8-10 – 85%
then 4×1 building to a heavy single, 2min rest btwn reps
+
10min clock
20 Hang Power Clean 95/65
30 Double Unders
20 Pull Ups
30 Double Unders
20 Burpees
30 Double Unders
20 Thrusters 95/65
30 Double Unders
ME Row for meters in remaining time
—————
WL Track
A. EMOM-15 – Clean 1-5 @75%, 6-10@80%, 11-15@85%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 4×3@70%
D2. Bentover Row 4×8
Kipping Skill Work
+
AMRAP – 8
2, 4, 6, 8…. C&J 135/95
5 Burpees w/lateral Jump
