Weightlifting Track
A. Snatch Grip Sotts Press 5-5-5
B. Snatch Pull + Hang Snatch + 2 OHS then 1 set @90%
1C. 3 sets – 4 Snatch Push Press + 2 OHS
2C. Paused Snatch DL 5-5-5 (below knee, mid-thigh, hip)
D. Attempt new 8RM BS
———-
General Track
Back Squat
3-3-3-3-3
+
3 RFT
500m Row
15 HSPU
WL Track
A. Snatch 3@65%, 2×3@70%, 3×2@75%, 2×1@80%, 1@85%, 1@90%
B. C&J 3+1@65%, 2×3+1@70%, 3×2+1@75%, 2×1+1@80%, 1@85%, 1@90%
C1. Wgt/Strict Pull Up 3×5-8
C2. GHD Raise 3×8
*If you feel good and are successful at 90%, go for one more heavy single
WL Track
A. Build to heaviest PC+FS+HC + Jerk (1s Pause) then 2 sets @88%
B. Pause FS 5RM; then 5 @95%
C. Push Press 5-5-5 (heavier than last week)
D1. RDLs 3×8
D2. Horizontal Row (1s pause) 3×8
————-
General Track
Paused FS 3-3-3-3-3
+
5 RFT
8 KB STOH, Right arm
8 KB Front Rack Lunges, R
100m Run
8 KB STOH, Left arm
8 KB FR Lunge, L
100m Run
Weightlifting Track
A. Snatch Grip Sotts Press 5-5-5
B. Snatch Pull + Hang Snatch + 2 OHS then 2 sets @88%
1C. 3 sets – 4 Snatch Push Press + 2 OHS
2C. Paused Snatch DL 5-5-5 (below knee, mid-thigh, hip)
D. Attempt new 8RM BS then 8@95%
————–
General Track
Power Snatch + 2 OHS + Hang Snatch
+
Min 1 – 4 Burpees + 1 Power Snatch 95/65
Min 2 – 4 Burpees + 2 PS
Min 3 – 4 Burpees + 3 PS
………… Continue until failure
WL Track
A. Build to heaviest PC+FS+HC + Jerk (1s Pause) then 2 sets @85%
B. Pause FS 5RM; then 5 @95%
C. Push Press 5-5-5 (heavier than last week)
D1. RDLs 3×8
D2. Horizontal Row (1s pause) 3×8
————–
General Track
Build to heaviest – PC+FS+HC +Jerk (1s pause)
+
4 sets
1min Row for cals
1min Wall Ball
1min KB Lunges
– rest 1min
*score total reps/cals
————–
RDLs and Horizontal Rows
Weightlifting Track
A. Snatch Grip Sotts Press 5-5-5
B. Snatch Pull + Hang Snatch + 2 OHS then 2 sets @85%
1C. 3 sets – 4 Snatch Push Press + 2 OHS
2C. Paused Snatch DL 5-5-5 (below knee, mid-thigh, hip)
D. Attempt new 8RM BS then 8@95%
————–
General Track
EMOM -10
Odd – 5 BS
Even – 8 Challenging Ring Rows
+
500m Row
Then
21-15-9
STOH 95/65
Box Jumps 24/20
Then
500m Row
