WL/Strength Track
A. PS + HS + 2 OHS – build to heaviest
B. Halting Snatch DL (1″, knee, hip) 3×5
C. BS 5×3 @88%
D1. Horizontal Rows 3×8 (1s pause)
D2. GHD Raise 3×10-15
—————-
General Track
Tempo FS 5×3; 22×1
+
E2MOM for 7 sets
30 Double Unders
8 Heavy/UB STOH
6 Burpees to 6″ target
WL/Strength Track
A. Hang Clean + Clean + Jerk – Build to heaviest then 1 sets @90%
B. Clean Pull 3@100%, 2×3 @105%
C. Tempo FS 22×1 4×4
D1. KB Swinging Row 3×10
D2. Bentover Row 3×6
———–
General Track
A1. Snatch 5×3 (not TnG)
A2. Muscle Up Skill work or warm up; r/r – 2:30
+
AMRAP – 12
15 Cal Row
12 Box Jumps 24/20
9 OHS 95/65
–rest 30s then immediately into
AMRAP – 2min
ME MU or ME Ring Dips
EMOM – 10
Odd – 5 Back Squat
Even – 5-7 HSPU
+
5 Rounds
5 DL 275/175
10 Burpees w/ Lateral Jump over bar
WL/Strength
A. Split and Press 3×5
B. 1 HC + 3 Jerks – Build to heaviest then 1 set @90%
C. OHS 3×10
D1. Good Morning 3×8
D2. GHD Russian Twist 3×8-20
E. Crossover Symmetry Iron Scap
————–
General Track
3 sets
500m Row
25 Wall Ball
15 CTB or Pull Up
10 C&J 135/85
75 Double Unders
– rest 4 min
*Goal is to improve each set
A1. Wgt Pull Up 5×3
A2. Press 5×10 ~60%; r/r – 1min
+
AMRAP -7
2, 4, 6, 8, 10….
Snatch 95/65
Bar Facing Burpees
WL/Strength Track
A. PS + HS + 2 OHS – build to heaviest then 1 set @90%
B. Halting Snatch DL (1″, knee, hip) 3×5
C. BS 5×5 @80%
D1. Horizontal Rows 3×8 (1s pause)
D2. GHD Raise 3×10-15
—————-
General Track
Squat Clean 2-2-2-2-2
+
21-18-15-12-9
FS 135/95
TTB
*200m Run after each round
