A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @80% of A
+
3 RFT
300m Row
10 Snatch @60%
—————
WL Track
A. Snatch – Build to a Heavy Single
B. EMOM-5: 2 Snatch @80%
C1. Snatch DL 3×3
C2. Snatch Balance 3×3
D. Back Squat 5×2@90%
E1. Snatch Grip Bentover Rows 3×8
E2. MB GHD Sit Up 3×15
A. In 15min Build to a heavy Clean
B. EMOM – 5
2 Clean @75%
+
AMRAP – 10
10 Wall Ball
10 KB High Pull 70/53
30 Double Unders
—————
WL Track
A. Clean – build to a heavy single
B. EMOM – 5 2 Cleans @75%
C. FS 5×3 (5s pause on first set)
D. Split Jerk 5×3
A. In 15min Build to a heavy Snatch
B. EMOM – 5
2 Snatch @75
+
AMRAP – 8
2, 4, 6, 8…
GTOH 135/95
Burpees w/ Lat Jump
—————
WL Track
A. Snatch – Build to a Heavy Single
B. EMOM-5: 2 Snatch @75
C1. Snatch DL 3×3
C2. Snatch Balance 3×3
D. Back Squat 4×3@85%
E1. Snatch Grip Bentover Rows 3×8
E2. MB GHD Sit Up 3×15
EMOM – 10
Min 1-5 – Clean 75%
Min 6-10 – 80%
+
10….1 Burpee Box Jumps 24/20
*1–2 RC after even sets
*5 Power Clean 155/105 after odd sets
—————
WL Track
A. EMOM-10– Clean 1-5@75%, 6-10@80%
C. Clean DL 3×3
D. 1 1/4 FS 4×3
E. Push Jerk 4×3
F. Banded Row 3×8-12 w/2s pause
EMOM – 10
Min 1-5 – Snatch 75%
Min 6-10 – 80%
+
3RFT
500m Row
8 Heavy UB OHS
—————
WL Track
A. EMOM-10– Snatch 1-5@75%, 6-10@80%
B1. Halting Snatch Pull 4×3 (2s pause below knee)
B2. Snatch Grip PP + OHS 4×3+2 (5s pause in bottom)
C. Back Squat 5×4@75%
D1. BB Horizontal Rows 3×8 w/1s pause
D2. Wgt Plank 3×30s
EMOM – 10
Min 1-4 – Clean 82%
Min 5-7 – 87%
Min 8-10 – 92%
then 4×1 building to a heavy single, 2min rest btwn reps
+
5-10-15-20-15-10-5
Wall Ball
HRPU or Ring Push Ups
—————
WL Track
A. EMOM-15– Clean 1-5@82%, 6-10@87%, 11-15@92%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean DL w/ 5s lower 3×3
D. 1 1/4 FS 4×3
E. Push Press 4×3@75%
F. Banded Row 3×8-12 w/2s pause
