Bulgarian Split Squat 4x5e
+
3 RFT
21 Cal Row
15 STOH 115/75
9 Burpee Box Jumps 24/20
—————
WL Track
A. EMOM-10– Snatch @75%
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 5×1@90%
D1. BB Horizontal Rows 3×8 w/1s pause
D2. Wgt Plank 3×30s
EMOM – 10
Min 1-4 – Clean 75%
Min 5-7 – 80%
Min 8-10 – 85%
then 4×1 building to a heavy single, 2min rest btwn reps
+
10min clock
20 Hang Power Clean 95/65
30 Double Unders
20 Pull Ups
30 Double Unders
20 Burpees
30 Double Unders
20 Thrusters 95/65
30 Double Unders
ME Row for meters in remaining time
—————
WL Track
A. EMOM-15 – Clean 1-5 @75%, 6-10@80%, 11-15@85%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 4×3@70%
D2. Bentover Row 4×8
EMOM – 10
Min 1-4 – Snatch 75%
Min 5-7 – 80%
Min 8-10 – 85%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP 15
2 MU
4 HSPU
8 Power Snatch 115/75
—————
WL Track
A. EMOM-15 – Snatch 1-5 @75%, 6-10@80%, 11-15@85%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
C2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
D. Back Squat 4×3@85%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×25
EMOM – 10
Min 1-4 – Clean 73%
Min 5-7 – 78%
Min 8-10 – 83%
then 4×1 building to a heavy single, 2min rest btwn reps
+
EMOM -10
7 TTB
3 Burpees
3 STOH @70-75%
*If you miss completing the work on the minute turn this into an AMRAP-10
—————
WL Track
A. EMOM-15 – Clean 1-5 @73%, 6-10@78%, 11-15@83%
B. Clean 4×1 building to a heavy single, 2min rest btwn reps
C. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 5×5@75% **
D2. Bentover Row 4×8
**If you feel good on PP build on your last two sets
EMOM – 9
Min 1-3 – Snatch 73%
Min 4-6 – 78%
Min 7-9 – 83%
then 4×1 building to a heavy single, 2min rest btwn reps
+
AMRAP – 12
15 Cal Row
12 OH Lunges 45/35
9 Burpees to plate
—————
WL Track
A. EMOM-15 – Snatch 1-5 @73%, 6-10@78%, 11-15@83%
B. Snatch 4×1 building to a heavy single, 2min rest btwn reps
C1. Halting Snatch DL 4×3 (pause below knee, above knee, hip)
C2. Tempo OHS 4×3 (10s down, 10s in bottom of squat on rep 1)
D. Back Squat 5×2@85%
E1. Wgt GHD Hip Ex 3×15
E2. Wgt Sit Up 3×25
EMOM – 12
Min 1-4 Clean @70%
MIn 5-8 Clean @75%
Min 9-12 Clean @80%
+
AMRAP -16
400m Run
15 STOH 115/75
9 Burpees to 6″ target
—————
WL Track
A. EMOM-15 – Clean 1-5 @70%, 6-10@75%, 11-15@80%
B. Clean Pull 4×3
C. 5 sets 1 Pause FS (2s) + 1 FS
D1. Push Press 2×5@70%, 3×5@75
D2. Bentover Row 4×8
