WL Track
A. Snatch 3@60%, 3@65%, 3@70%, 2@75%, 1@80%, 2×1@82%
B. C&J 3@60%, 3@65%, 3@70%, 2@75%, 1@80%, 2×1@82%
C. Snatch Pull 2×2@90%, 2@95%
D. BS 5×2@70%
————-
General Track
Pause BS (2s) 5-5-5-5-5
+
For time
750m Row
50 KB Swing 53/35
30 Burpees
50 KB Swing
750m Row
WL Track
A. FS 3×1@95%
B. C&J 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 3×1@85%
C. Clean Pull 2×2@90%, 2@95%
D. GHD Raise 3×12
———–
General Track
EMOM – 12
Min 1-3 – 3 Cleans @65%
Min 4-6 – 2 Cleans @70%
Min 7-9 – 2 Cleans @75%
Min 10-12 – 2 Cleans @80%
*Score total successful attempts
+
For Time
10, 9, 8…1
STOH 135/95
Box Jumps 24/20
*200m Run after each odd set
WL Track
A. FS 3×2 @90%
B. Power Snatch + OHS – 2+1@70%, 2+1@75%, 2+1@80%, 3×1+1@85%
C. Jerk 2@70%, 2@75%, 2@80%, 3×1 @85%
D. Bentover Rows 3×8
———–
General Track
EMOM – 10
Odd – 5 OHS
Even – 40 DU or 30s of DU attempts
+
For time
1000m Row
50 Burpees
30 KB Snatch 53/35
WL Track
A. C&J 2x(2+1)@75%, 2x(2+1)@80%, 2×1@85%
B. Snatch Pull 2×3@100%, 2×2@105%
C1. BS 5×2@70%
C2. Wgt Pull-up 5×5
————–
General Track
A1. BS 3-3-3-3 (1st set at 75% and build)
A2. Triple Broad Jump or Broad Jump 4×3
A3. Goblet Vertical Jump 4×4
+
3 RFT
500m Row
21 KBS 53/35
400m Run
WL Track
A. Snatch 3@75%, 4×2@80%
B. Snatch Pull 4×3@100%
C. FS 4×3@85%
D. Jerk (2s hold) 3@75%, 4×2@80%
———-
General Track
FS 3@70%, 3@80%, ME@90%, 3@80%, 3@70%
+
3 sets of
40s Cal Row
rest 20s
40s L-arm KB Thruster 53/35
rest 20s
40s Burpees
rest 20s
40s R-arm KB Thruster 53/35
rest 20s
*score total reps/cals
WL Track
A. 3 Power Snatch + 3 Snatch PP + 3 OHS – @70%, 4 sets @75%
B. PC + Jerk – 4×2@75%, 1×2@80%
C. FS 5×2@85%
D. Bentover Rows 3×8
——–
General Track
BS 5-5-5-5-5
+
21-18-15-12-9-6
Cal Row
KB Swing 53/35
