General Track
A. Tempo Snatch or Tempo C&J 10×1
B.
AMRAP 9
2,4,6,8,10…
DL 275/185
Strict HSPU
——————–
WL Track
A. Back Squat 6×2@70; with 3s pause on 1st rep
B. Tempo Snatch 10×1 @70-75
C. Tempo Clean + Pause Split Jerk (3s) 10×1 @70-75
D. Clean Deadlift 5×5
General Track
A. E90s x 5 : 3 OHS w/2s pause
B. E90s x 5 : 2 (High Hang Power Snatch + OHS)
C. 7min to complete for time or for as many reps as possible
40 Wall Ball
30 Box Jumps 24/20
20 Hang Power Clean 135/95
10 MU or 20 CTB
*rest 5min and repeat
——————————
WL Track
A. OHS 5×3 w/2s pause
B. 5x (2 High Hang Power Snatch + 1 OHS)
C. Halting Snatch DL 5×5 (below knee, above knee, hip)
D. Back Squat 5×5 @70
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×20
1RM Snatch
1RM C&J
+
15-12-9
Power Clean 155/105
HSPU
TTB
C&J
3×1@70%, 2×1@75%, 2×1@80%, 1@85%
+
AMRAP – 15
3 C&J @65-70%
2 Rounds of Cindy
—————
WL Track
A. C&J 3×1 @70, 75, 80, 85%
B. FS 3×3 (5s pause on first set)
C1. RDL 3×8
C2. Push Press 3×6
Snatch
3×1@70%, 2×1@75%, 2×1@80%, 1@85%
+
For time
40 Cal Row
30 Box Jumps 24/20
20 Power Clean 155/105
30 Box Jumps
40 Cal Row
—————
WL Track
A. Snatch 3×1 @70, 75, 80, 85%
B. Back Squat 2@70%, 2@75%, 2@80%, 2@85%
C1. Snatch Grip Bentover Rows 3×8
C2. MB GHD Sit Up 3×15
A. In 15min Build to a heavy Clean
B. EMOM – 5
2 Clean @85% of A
+
5 RFT
6 DL 275/185
9 HSPU
12 Box Jumps 24/20
—————
WL Track
A. Clean – build to a heavy single
B. EMOM – 5 2 Cleans @85% of A
C. FS 4×3 (5s pause on first set)
D. Split Jerk 5×3
