WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 set @90%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
then 1 set@95%
————–
General Track
5 sets
Power Snatch + 2OHS+ Hang Snatch
+
For time
30 cal Row
30 OHS 135/95
30 Bar Facing Burpees
WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
then 2 sets @88%
B. Pause FS 4RM (3s pause)
Then 4@95%
C. Push Press 3RM
then 3@95&90%
D1. RDLs 3×6
D2. Wgt/Strict Pull Ups 3×5-8
————
General Track
EMOM – 10
1 Power Clean + 1 Squat Clean
1-2m @65%
3-4m @70%
5-6m @75%
7-8m @80%
9-10m @80+%
+
AMRAP -12
7 CTB Pull Ups
14 Air Squats
21 Double Unders
WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 sets @88%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
then 1 set@95%
————–
General Track
Back Squat
5@70%, 3@80%, 1-1-1
+
3 RFT
20 KB Swing 53/35
20 Burpees
20 Wall Ball
WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
then 2 sets @85%
B. Pause FS 4RM (3s pause)
C. Push Press 3RM
D1. RDLs 3×6
D2. Wgt/Strict Pull Ups 3×5-8
————
General Track
Pause FS 5-5-5-5-5
+
500m Row
50 Abmat Sit Ups
400m Row
40 Abmat Sit Ups
300m Row
30 Abmat Sit Ups
200m Row
20 Abmat Sit Ups
100m Row
10 Abmat Sit Ups
WL Track on Mon/Wed this week. Hero WOD on Thursday, 9/11
————–
WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 sets @85%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
——————
General Track
5 sets
3 Position Snatch
+
3 RFT
50 DU
20 Wall Ball
400m Run
WL Track
A. Build to heaviest PC+FS+HC + Jerk (1s Pause) then 1 set @90%
B. Pause FS 5RM
C. Push Press 5-5-5 (heavier than last week)
D1. RDLs 3×8
D2. Horizontal Row (1s pause) 3×8
————
General Track
5 sets
2 Hang Clean + 1 Jerk
+
600m Run
50 Double Unders
40 KB Swing 70/44
30 STOH 115/75
20 TTB
10 Burpees over the Box
