EMOM – 12
Min 1-4 Snatch @70%
MIn 5-8 Snatch @75%
Min 9-12 Snatch @80%
+
For time
30 Cal Row
30 OHS 135/95
30 Bar Facing Burpees
—————
WL Track
A. EMOM-15 – Snatch 1-5 @70%, 6-10@75%, 11-15@80%
B1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
B2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
C. Back Squat 5×3@80%
D1. Wgt GHD Hip Ex 3×15s
D2. Wgt Sit Up 3×20
EMOM – 10
Clean @70%
+
10, 9, 8….1 Thrusters 95/65
*8 Strict Pull Ups after even reps
*100m Sled Pull after odd reps
—————
WL Track
A. EMOM- 10 Clean @70%
B. Clean Pull 4×3
C. 5sets 1 Pause FS (2s) + 1 FS
D1. Push Press 4×5@70%
D2. Bentover Row 4×8
WL/Strength
A. Split and Press 3×5
B. Jerk build to a 1RM – from blocks or rack
C. OHS build to a 5RM, then 2×5@85% of C
D1. Good Morning 3×8
D2. GHD Russian Twist 3×8-20
E. Crossover Symmetry Iron Scap
—————
General Track
AMRAP – 14
30 Wall Ball
20 Cal Row
10 TTB
WL/Strength Track
A. Snatch – Build to a heavy single (2 misses)
B. Snatch 2×2 @80% of A
C1. DE Back Squat 8×3 @55-65%
C2. Odd sets – SGPP 4×5
Even sets – Depth Drop Jumps 4×5; r/r – 1min
D. GHD Hip Ex 3×12 (2s pause at top)
——————
General Track
DL – build to a heavy single
+
AMRAP – 5
7 Thrusters 95/65
7 Burpees
– rest 3 min
AMRAP – 5
5 Thrusters 95/65
5 Burpees
WL/Strength Track
A. PS + HS + 2 OHS – build to heaviest
B. Halting Snatch DL (1″, knee, hip) 3×5
C. BS 5×3 @88%
D1. Horizontal Rows 3×8 (1s pause)
D2. GHD Raise 3×10-15
—————-
General Track
Tempo FS 5×3; 22×1
+
E2MOM for 7 sets
30 Double Unders
8 Heavy/UB STOH
6 Burpees to 6″ target
WL/Strength Track
A. Hang Clean + Clean + Jerk – Build to heaviest then 1 sets @90%
B. Clean Pull 3@100%, 2×3 @105%
C. Tempo FS 22×1 4×4
D1. KB Swinging Row 3×10
D2. Bentover Row 3×6
———–
General Track
A1. Snatch 5×3 (not TnG)
A2. Muscle Up Skill work or warm up; r/r – 2:30
+
AMRAP – 12
15 Cal Row
12 Box Jumps 24/20
9 OHS 95/65
–rest 30s then immediately into
AMRAP – 2min
ME MU or ME Ring Dips
