EMOM – 10
1 Hang Clean + 1 Clean + 1 Jerk
+
For time:
200m Run
10 GTOH 135/85
200m Run
20 CTB Pull Ups
200m Run
30 KB Swing 70/44
200m Run
30 KB Swing
200m Run
20 CTB Pull Ups
200m Run
10 GTOH
200m Run
WL/Strength Track
A. Snatch – Build to a heavy single (2 misses)
B. Snatch 2×2 @80% of A
C1. DE Back Squat 8×3 @55-65%
C2. Odd sets – SGPP 4×5
Even sets – Depth Drop Jumps 4×5; r/r – 1min
D. GHD Hip Ex 3×12 (2s pause at top)
——————
General Track
DL – build to a heavy single
+
AMRAP – 5
7 Thrusters 95/65
7 Burpees
– rest 3 min
AMRAP – 5
5 Thrusters 95/65
5 Burpees
Back Squat 3-2-1-3-2-1
+
5 RFT
12 Single Arm KB Rack Lunges
6 Snatch 115/75
2 Rope Climbs
A. Press 3×5
B. Push Press 3×3
+
21 GHD Sit Ups
15 Heavy KB Swings
9 Burpees over the box 30/24
*rest as needed and repeat twice
WL/Strength
A. Split and Press 3×5
B. Jerk 5×2 from the blocks or rack
C. OHS 3×10
D1. Good Morning 3×8
D2. GHD Sit Up 3×8-20
E. Crossover Symmetry Iron Scap
—————
General Track
A1. TnG Clean 5×3
A2. CTB Pull Ups 5xME minus 2 (minimum 5 reps)
+
AMRAP – 16
18/15 Cal Row
15 Box Jumps 24/20
12 Squat Clean 75/55
5 sets
Power Snatch + 2 OHS + 2 Snatch Balance + 2 Hang Snatch
*Bar does not touch the floor
+
AMRAP – 6
10-8-6-4-2 DL 225/145
5-4-3-2-1 HSPU
*Choose a rep scheme/movement pattern/ or load that allows you to move consistently. Those more proficient with HSPU scale up to 10-8-6-4-2
— rest 3 min
For time
1500m Row
