General Track
Skeleton Squat-a-Ton
200m Boneyard Run
Squat a ton
30 TTB
200m Boneyard Run
Squat a ton
30 Skull Crushing HSPU
200m Boneyard Run
Squat a ton
30 Bone Breaking Burpees
200m Boneyard Run
Squat a ton
30 Sternum to Bar Pull Ups
——————
Weightlifting Track
A. Snatch 1RM
B. C&J 1RM
General Track
EMOM 10
Odd: 1 Snatch
Even: 30 Double Unders
*no lifts above 80%
+
AMRAP 10
25 Wall Ball
15 TTB
5 Power Snatch 115/80
——————
WL Track
A. Snatch 2×1@80%
B. C&J 2×1@75%
General Track
A1. Back Squat 5×3
A2. High Box Jumps 5×3
B.
42 Russian Swings 70/53
15 STOH 135/95
30 Russian Swings
15 STOH
18 Russian Swings
15 STOH
——————
WL Track
A. Snatch build to Opener
B. C&J build to Opener
C. Back Squat 3×1 @85%
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
General Track
For Time
20 Pull Ups
30 KB SDHP 70/53
40 Wall Ball
100 Double Unders
40 Wall Ball
30 KB SDHP
20 Pull Ups
+
100 Hollow Rocks
——————
WL Track
A. Power Clean 4×2 @65,70,75,80%
B. Clean+FS+2 Jerks to heaviest; then 1 set @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
General Track
A. E2MOM 6 sets
1 Power Snatch + Snatch + 2 OHS
B.
1200m Run
60 TTB
30 Burpee Box Jumps 24/20
——————
WL Track
A. Power Snatch 4×2 @65,70,75,80%
B. Snatch + 2 OHS to heaviest; then 1 set @85%
C. Back Squat 3RM, then 1set @90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
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)
