WL Track
A. Snatch – build to opener
B. C&J – build to last warm up set before opener
C. BS 1@85%
————-
General Track
Every 75s for 10 sets
Odd – 3 DE DL @~65%
Even – 3 DE DL + 1-2 Rope Climb
+
50s Row/10s Rest
40s Row/20s Rest
30s Row/30s Rest
40s Row/20s Rest
50s Row/10s Rest
then
4min AMRAP
5 PC 135/85
8 Burpees
*record cals + reps
HS Walk/HSPU Skill Work
+
12-9-6-9-12
CTB Pull Ups
OHS 95/65
WL Track
A. Snatch – Build to a heavy single (1 miss)
B. C&J – Build to opener or ~80-85%
C. Back Squat 1@90%
————
General Track
A1. Wgt Push Ups 7×3
A2. High Box Jumps 7×3
+
50-40-30-20-10
Double Unders
Sit Ups
*200m run after each set
WL Track
A. C&J 2RM
then 1×2@90%
B. Clean Pull 3×3@105-110% of 1RM
C. Pause FS 1RM (2s pause)
then 3@85%
D1. Dips 3×10
D2. Plate Lateral Raise 3×10
————-
General Track
FS 2x(3@80%, 3@85%, 3@88%)
+
6 RFT – 12min Cap
7 STOH 135/95
14 KB Swing 53/35
21 Double Unders
A1. Challenging HSPU 5×5-8
A2. CTB Pull Ups 5×5-12
A3. Pistols 5×12; r/r – 90s
+
Partner Relays
200m Sprint x 8 each
