WL Track
A. Clean 3×3@75%, 2×2@80%
B. Behind the neck Jerk 3×3@75%, 2×2@80%
C. BS 5×2@70%
D. Snatch DL 5@100%, 2×5@105%
———-
General Track
EMOM – 10
2 C&J
Begin at 60% and build, goal is zero misses
+
AMRAP – 12
30 DU
10 PC 115/75
30 DU
10 Burpee Box Jumps 24/20
WL Track
A. 3 Power Snatch + 3 Snatch PP + 3 OHS – 3 sets @70%, 2 sets @75%
B. PC + Jerk – 2×2@70%, 3×2@70%
C. BS 5×2@70% (focus is depth and speed out of the hole)
D. Bentover Rows 3×8
——–
General Track
Every 3 min for 8 sets
Run 200m
Odd sets – 5 Snatch @~70%
Even Sets – UB MU (min 3) or ME UB CTB Pull ups (min 9)
WL Track
A . Snatch 5×3 @75%
B. FS 5×3 @75%
C. Jerk 5×3 @75%
D. Snatch DL 3×5 @100%
———–
General Track
A1. FS 5@65%, 5@75%, ME@85%, 5@75%, 5@65%
A2. Strict/Wgt Pull Up 5×5
+
15 KB Swing 70/44
10 Burpees
300m Row
10 Burpees
15 KB Swing
– rest 7 min and repeat
Weightlifting Track
Snatch 1RM
C&J 1RM
—————–
General Track
A1. FS 4×2-3 begin @80%
A2. ME strict pull-up x 4; r/r – 2:30
+
AMRAP 7
2,4,6,8….
Power Clean 155/95
HSPU
WL Track
A. Snatch – build to opener
B. C&J – build to last warm up set before opener
C. BS 1@85%
————-
General Track
Every 75s for 10 sets
Odd – 3 DE DL @~65%
Even – 3 DE DL + 1-2 Rope Climb
+
50s Row/10s Rest
40s Row/20s Rest
30s Row/30s Rest
40s Row/20s Rest
50s Row/10s Rest
then
4min AMRAP
5 PC 135/85
8 Burpees
*record cals + reps
WL Track
A. Snatch – Build to a heavy single (1 miss)
B. C&J – Build to opener or ~80-85%
C. Back Squat 1@90%
————
General Track
A1. Wgt Push Ups 7×3
A2. High Box Jumps 7×3
+
50-40-30-20-10
Double Unders
Sit Ups
*200m run after each set
