General Track
E2MOM for 6 sets
Clean+FS+2 Jerks
+
Grace
30 C&Js 135/95
——————
WL Track
A. Power Clean 4×2 @62.5,67.5,72.5,77.5%
B. Clean+FS+2 Jerks to heaviest; then 2 sets @85% of B
C. Clean Pull 3×3 @100,105,110%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
General Track
A.
Back Squat
5@65%
1@80%
5@70%
1@85%
5@75%
1@90%
5@80%
1@90+%
B.
AMRAP 8 sets
1:30 work/ 30s rest
3 Power Snatch 135/95
6 Deficit Push Ups
9 Air Squats
——————
WL Track
A. Power Snatch 4×2 @62.5,67.5,72.5,77.5%
B. Snatch + 2 OHS to heaviest; then 2 sets @85%
C. Back Squat 3RM, then 1×3@95 and 1×3@90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
General Track
Front Squat 5×4
*2s pause on first and second squat
+
In 3 minutes
250/200m Row
30 STOH 115/80
ME Wall Ball in remaining time
* rest 3min
In 3 minutes
250/200m Row
20 STOH 135/95
ME Wall Ball in remaining time
*rest 3min
In 3 minutes
250/200m Row
10 STOH 155/105
ME Wall Ball in remaining time
—————-
WL Track
A. Power Clean 4×2 @60,65,70,75%
B. Clean+FS+2 Jerks to heaviest; then 1 set @85% of B
C. Clean Pull 3×3 @95,100,105%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
General Track
A. E2MOM 6 sets
1 Power Snatch + 2 Snatch
B.
5 RFT 15min cap
300m Run
15 OHS 95/65
——————
WL Track
A. Power Snatch 4×2 @60,65,70,75%
B. Snatch + 2 OHS to heaviest; then 1 set @85%
C. Back Squat 3RM, then 1set @90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
General Track
EMOM
Min 1-4: Snatch @70%
Min 5-8: Snatch @75%
Min 9-12: Snatch @80%
then 6 min to build to a heavy single
+
For Time
800m Run
then
21-15-9
GTOH 95/65
TTB
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, Heavy Single; 0 misses
B. Clean & Jerk 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, Heavy Single; 0 misses
General Track
5 sets
Power Clean + Clean
+
AMRAP 10
2 HSPU
2 Heavy Front Squats
4 HSPU
2 FS
6 HSPU
2 FS
8 HSPU
4 FS
10 HSPU
4 FS
12 HSPU
4 FS
14 HSPU
6 FS……..
—————-
WL Track
A. Clean Pull + Clean + 2FS @65,70,75,80
B. Pause Split Jerk 5×2; 2s pause in dip, 3s pause in split
C. Seated Single Arm Press 3x8e
D1. Single Leg RDL 3x8e
D2. Single Arm Farmer’s Carry 3x50m each
