WL/Strength Track
A. Hang Clean + Clean + Jerk – Build to heaviest then 2 sets @90%
B. Clean Pull 3@95%, 2×3 @100%
C. Tempo FS 22×1 4×4
D1. KB Swinging Row 3×10
D2. Bentover Row 3×6
—————–
General Track
2 Rounds
18 Cal Row
12 Pull Ups
6 Squat Clean 135/85
– rest 5 mins and Repeat x 2
+
Mobility + Crossover Symmetry Recovery
6 sets
3 position Snatch
+
AMRAP-12
5 HSPU
10 DL 155/105
15 Box Jumps 24/20
WL/Strength
A. Split and Press 3×5
B. 1 HC + 3 Jerks – Build to heaviest then 2 sets @90%
C. OHS 3×10
D1. Good Morning 3×8
D2. GHD Sit Ups 3×8-20
E. Crossover Symmetry Iron Scap
————-
General Track
EMOM -10
Odd – 1-5 MU or 1-2 Rope Climb
Even – 5 Challenging OHS
+
EMOM – until failure
Odd – Cal Row 10/8
Even – 5 Pull Up, 10 Push Up, 15 Air Squat
*You are welcome to jump back in after failure, but your score is total rounds completed on the minute
BS 3×10 – Build to 10RM
+
AMRAP-8
3, 6, 9, 12…. C&J 135
25 Double Unders
+
For Quality – partition as needed
100 Hollow Rocks
70 GHD Hip Ext
Couch Stretch
WL/Strength Track
A. PS + HS + 2 OHS – build to heaviest the 2 sets @90%
B. Halting Snatch DL (1″, knee, hip) 3×5
C. BS 5×3 @82%
D1. Horizontal Rows 3×8 (1s pause)
D2. GHD Raise 3×10-15
————-
General Track
A1. TnG DL 5×5
A2. Ring Dips 5×5-12
A3. TTB 5×8-12
r/r – 90s
+
E3MOM for 6 sets – 18 min
8 FS @50-55%
6 STOH
4 Bar Facing Burpees
200m Run
WL/Strength Track
A. Hang Clean + Clean + Jerk – Build to heaviest then 1 set @85%
B. Clean Pull 3×3 @ 95%
C. Tempo FS 22×1 4×4
D1. KB Swinging Row 3×10
D2. Bentover Row 3×6
Snatch – Build to heaviest (2 misses)
then 2×2 @80%
+
3 RFT
400m Run
30 Box Jumps 24/20
30 KB Swing 70/44
