EMOM – 6
5-10 CTB Pull Ups
*Skill work – Focus is improving the efficiency of the kip and connecting reps.
+
EMOM – 15
Min 1 – Cal Row 15/12
Min 2 – 10-15 TTB
Min 3 – 15-20 Wall Ball
General Track
A. E90s x 5 : 3 OHS w/2s pause
B. E2MOM x 5 : 3 (High Hang Power Snatch + OHS)
C.
AMRAP 10
10 SDHP 95/65
10 Push Press 95/65
20 Back Squats 95/65
——————————
WL Track
A. OHS 5×3 w/2s pause
B. 5x (3High Hang Power Snatch + 1 OHS) @60,65,70,75,80%
C. Halting Snatch DL 4×5 (below knee, above knee, hip)
D. Back Squat 2@65%, 2@70%, 3×5@75-80%, ME@75%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×20
General Track
A. Tempo Snatch or Tempo C&J 10×1
B.
AMRAP 9
2,4,6,8,10…
DL 275/185
Strict HSPU
——————–
WL Track
A. Back Squat 6×2@70; with 3s pause on 1st rep
B. Tempo Snatch 10×1 @70-75
C. Tempo Clean + Pause Split Jerk (3s) 10×1 @70-75
D. Clean Deadlift 5×5
General Track
A. E90s x 5: 3 (HPC+FS)
B. E90s x 5: 5 Pause Push Press
C.
12 FS
250m Row
9 FS
250m Row
6 FS
250m Row
*Heavy as possible without dropping bar. Score is load and time
——————————
WL Track
A. Hang Power Clean + FS 5×3
B. FS 5×5@70
C. Split and Press 3×5
D. Pause Push Press 5×5
E1. Bentover Row 3×8
E2. GHD Raise 3×8-12
100 Double Unders
10 UB STOH
25 KB Swing 53/35
10 UB STOH
25 Burpees to 6″ target
10 UB STOH
25 KBS
10 UB STOH
100 Double Unders
+
Lsit/Lhang accumulate 3min
