WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
then 1 set @85%
B. Pause FS 4RM (3s pause)
Then 4@95%
C. Push Press 3RM
then 3@95&90%
D1. Ring FLR 3×60s
D2. Bentover Rows 3×8
————
General Track
Pause Front Squats
3-3-3-3-3
+
20 Thrusters 95/65
then
3RFT
350m Row
15 Heavy KB Swing
then
20 Thrusters 95/65
5 sets
AMRAP – 3
300m Run
ME MU/Pull Ups
– rest 1min
+
Partner MR Leg Curls 3×8
GHD Hip Ext 3×15
EMOM – 10
Odd – 3 Cleans @75-80%
Even – 5-10 HSPU
+
AMRAP – 12
2,4,6,8….
Alt KB Snatch 53/35
TTB
Box Jumps 24/20
WL Track
A. SG Sotts Press 3-3-3
B. Build to heaviest – Hang Snatch + Snatch + 2OHS
Then 2 set @90%
1C. Snatch Balance 5-5-5
2C. Snatch Pulls 3×3@105%
D. Back Squat 5RM
then 1 set@95%
————–
General Track
5 sets
Power Snatch + 2OHS+ Hang Snatch
+
For time
30 cal Row
30 OHS 135/95
30 Bar Facing Burpees
Rope Climb 5×1-3
+
2 sets
500m Row
20 Snatch 135/95
rest 5m
WL Track
A. Build to heaviest – Hang Clean + Clean + Jerk
then 2 sets @88%
B. Pause FS 4RM (3s pause)
Then 4@95%
C. Push Press 3RM
then 3@95&90%
D1. RDLs 3×6
D2. Wgt/Strict Pull Ups 3×5-8
————
General Track
EMOM – 10
1 Power Clean + 1 Squat Clean
1-2m @65%
3-4m @70%
5-6m @75%
7-8m @80%
9-10m @80+%
+
AMRAP -12
7 CTB Pull Ups
14 Air Squats
21 Double Unders
