General Track
E2MOM for 6 sets
2 Snatch
+
AMRAP 10
30 Double Unders
10 Front Squats 115/80
3 MU or 10 Pull Ups
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
B. Clean & Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
C. Pause FS 1RM (1s); then ME set @90% of C (no pause)
AMRAP 7
10 Box Jump Overs 24/20
10 GHD Sit Ups or 20 Abmat Sit Ups
–rest 3min
AMRAP 7
10 Cal Row
10 Pistols *scale to single leg box squats or 15 Air Squats
–rest 3min
AMRAP 7
10 DL 185/125
10 BF Burpees
+
10min
Couch Stretch
Pigeon Stretch
Foam Roll
General Track
E2MOM for 6 sets
Clean+FS+2 Jerks
+
Grace
30 C&Js 135/95
——————
WL Track
A. Power Clean 4×2 @62.5,67.5,72.5,77.5%
B. Clean+FS+2 Jerks to heaviest; then 2 sets @85% of B
C. Clean Pull 3×3 @100,105,110%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
Review gymnastics kip
+
2 ME sets Pull Ups
*scale as needed with bands or up to CTB
+
EMOM 18
Min 1: 100m Sprint
Min 2: 15/12 Cal Row
Min 3: 15-20 Wall Balls
General Track
A.
Back Squat
5@65%
1@80%
5@70%
1@85%
5@75%
1@90%
5@80%
1@90+%
B.
AMRAP 8 sets
1:30 work/ 30s rest
3 Power Snatch 135/95
6 Deficit Push Ups
9 Air Squats
——————
WL Track
A. Power Snatch 4×2 @62.5,67.5,72.5,77.5%
B. Snatch + 2 OHS to heaviest; then 2 sets @85%
C. Back Squat 3RM, then 1×3@95 and 1×3@90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
General Track
Every 2:30 for 6 sets
2 Clean & Jerks
+
AMRAP 15
5 Power Cleans 135/95
10 TTB
15′ HS Walk or 30s HS Hold or Plank
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single ; 0 misses
B. Clean & Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single ; 0 misses
C. Pause FS 1RM (2s); then ME set @90% of C (no pause)
