WL Track
A. 2 Power Snatch + 2 Snatch PP + 1 OHS – @70%, 2 sets @75%, @80%, @80+%
B. PC + Jerk – 2sets @75%, @80%, @80+%
C. BS 5×2@70%
D. Bentover Rows 3×8
———–
General Track
5 sets – build to heaviest
3 Power Snatch + 3 SGPP + 3 OHS
+
4 RFT – 20min time cap
400m Run
3 Rounds of Cindy
EMOM – 6
3-5 MU or 6-9 CTB PU
+
EMOM – 10
Odd – 15-20 Wall Ball
Even – 7-10 TTB
– rest 3min
EMOM – 10
Odd – 20 DU + 5 TnG PC 135/95
Even – 5-8 HSPU
WL Track
A. Snatch 3@75%, 4×2@80%
B. Snatch Pull 4×3@100%
C. FS 4×3@85%
D. Jerk (2s hold) 3@75%, 4×2@80%
———-
General Track
FS 3@70%, 3@80%, ME@90%, 3@80%, 3@70%
+
3 sets of
40s Cal Row
rest 20s
40s L-arm KB Thruster 53/35
rest 20s
40s Burpees
rest 20s
40s R-arm KB Thruster 53/35
rest 20s
*score total reps/cals
5 sets
1 Push Press + 2 Push Jerk + 2 Split Jerk
+
AMRAP – 12
250m Row
12 Thrusters 115/75
9 TTB
300m Run
30 DL 185/125
30 HRPU
300m Run
30 Wall Ball
30 Pull Ups
300m Run
30 KB Swing 70/44
30 Burpees
300m Run
WL Track
A. 3 Power Snatch + 3 Snatch PP + 3 OHS – @70%, 4 sets @75%
B. PC + Jerk – 4×2@75%, 1×2@80%
C. FS 5×2@85%
D. Bentover Rows 3×8
——–
General Track
BS 5-5-5-5-5
+
21-18-15-12-9-6
Cal Row
KB Swing 53/35
