General Track
5 sets
Power Clean + Clean + 2 FS
+
5 RFT
7 TnG Power Clean
100m Shuttle Run (25m x 4)
—————-
WL Track
A. Clean Pull + Clean + 2FS; then 2 sets @90% of A
B. Pause Split Jerk 5×2; 2s pause in dip, 3s pause in split
C. Press 5RM; then 2×5@90% of C
D1. Single Leg RDL 3x8e
D2. Single Arm Farmer’s Carry 3x50m each
For Time
30/20 Cal Row
30 Wall Ball
30 TTB
30 Burpees to 45lb plate
30 STOH 95/65
30 Box Jump Overs 24/20
***If you finish
<12:00, rest 5 min and repeat starting w/ 30 Box Jump Overs working backward
12:00-15:00, rest 5min and repeat with 15s starting w/ Box Jumps working backward
>15:00, rest 23 hours
+
10min Foam Roll and/or Lacrosse Ball
General Track
A. Back Squat 5×5
B.
AMRAP 12
10 Hang Power Snatch 75/55
20 FR Lunges 75/55
30 Double Unders
——————
WL Track
A. Snatch + Hang Snatch + 2 OHS; then 2×1@85% of A
B. Back Squat 5RM; then 2×5@90% of B
C. Snatch Push Press 5RM; then 2×5@90% of C
E1. Inverted Row w/ 1s pause 4×5-8
E2. Plate Lateral Raise 4×8-12
General Track
EMOM
Min 1-3: C&J @70%
Min 4-6: C&J @75%
Min 7-9: C&J @80%
Min 10+: build until miss
+
5 RFT – 13min Cap
15/12 Cal Row
6 Squat Clean 135/95
3 BMU
————————–
WL Track
A. Snatch 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, Heavy Single; 0 misses
B. Clean & Jerk 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, Heavy Single; 0 misses
C. Back Squat 2×3@75%, 3×3@80%
A. Weighted Push Ups 5×3
B.
3 RFT – 12min cap
400m Run
20 DL 185/125
C.
10min Foam Roll and/or Lacrosse Ball Work
General Track
E75s for 10 sets
Odd: 3 Front Squat
Even: 5-8 Challenging HSPU
+
AMRAP -10
7 TTB
5 Hang Power Clean 155/105
3 Push Jerk 155/105
—————-
WL Track
A. Clean Pull + Clean + 2FS; then 1 set @85% of A
B. Pause Split Jerk 5×2; 2s pause in dip, 3s pause in split
C. Press 5RM
D1. Single Leg RDL 3x8e
D2. Single Arm Farmer’s Carry 3x50m each
