General Track
A. E2MOM x 5: 3 FS
B. E90s x 5: 5 Pause Push Press
C.
EMOM 10
5 Hang Power Clean 135/95
ME Wall Ball in remaining time
——————————
WL Track
A. Hang Power Clean + FS 5×3 @65,70,75,80,85%
B. FS 2@65, 2@70%, 3@75%, 2×3@80%, 3@85%, ME@82%
C. Split and Press 3×5
D. Pause Push Press 5×5
E1. Bentover Row 3×8
E2. GHD Raise 3×8-12
EMOM 12
Odd- 15-30′ HS Walk or 30s HS Hold
Even- 6 Alternating KB Snatch
+
5 RFT 10min time cap
7 STOH 155/105
14 Box Jumps 24/20
General Track
A. E90s x 5 : 3 OHS w/2s pause
B. E2MOM x 5 : 3 (High Hang Power Snatch + OHS)
C.
AMRAP 12
200m Run
5 Heavy DL
1 RC
——————————
WL Track
A. OHS 5×3 w/2s pause
B. 5x (3High Hang Power Snatch + 1 OHS) @65,70,75,80,85%
C. Back Squat 2@65, 2@70%, 3@75%, 2×3@80%, 3@85%, ME@82%
D. Snatch Pull 4×3
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×20
General Track
Back Squat 4×8 @65-72%
+
AMRAP 8
10, 8, 6, 4, 2
Thruster 115/75
Muscle Up
or
AMRAP 8
10, 9, 8, 7…1
Thruster 95/65
Pull Up
——————–
WL Track
A. Back Squat 5×2@70%; with 4s pause on 1st rep
B. Tempo Snatch 5×1@65%, 5×1@70%, 5×1@75%, 10×1@80%
C. Tempo Clean + Pause Split Jerk (3s) 3x1s at same %’s, 6×1@80%
D. Clean Deadlift 3×5
400m Run
50 KB Swings
30 Burpees to 45lb plate
800m Run
30 Burpees
50 KBS
400m Run
+
100 Hollow Rocks
General Track
A. E2MOM x 5: 3 (HPC+FS)
B. E90s x 5: 5 Pause Push Press
C.
6 RFT
3 Heavy Squat Cleans
30 Double Unders
Score load and time
——————————
WL Track
A. Hang Power Clean + FS 5×3 @60,65,70,75,80%
B. FS 2@65%, 2@70%, 3×5@75-80%, ME@75%
C. Split and Press 3×5
D. Pause Push Press 5×5
E1. Bentover Row 3×8
E2. GHD Raise 3×8-12
