General Track
Every 2:30 for 6 sets
2 Clean & Jerks
+
AMRAP 15
5 Power Cleans 135/95
10 TTB
15′ HS Walk or 30s HS Hold or Plank
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single ; 0 misses
B. Clean & Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single ; 0 misses
C. Pause FS 1RM (2s); then ME set @90% of C (no pause)
A1. High Box Jump or Depth Drop Jump 5×4
A2. False Grip Pull Up or Ring Row 5×5-8
+
750m Row
100m Farmer’s Carry 53/35
500m Row
100m Farmer’s Carry
250m Row
100m Farmer’s Carry
General Track
Front Squat 5×4
*2s pause on first and second squat
+
In 3 minutes
250/200m Row
30 STOH 115/80
ME Wall Ball in remaining time
* rest 3min
In 3 minutes
250/200m Row
20 STOH 135/95
ME Wall Ball in remaining time
*rest 3min
In 3 minutes
250/200m Row
10 STOH 155/105
ME Wall Ball in remaining time
—————-
WL Track
A. Power Clean 4×2 @60,65,70,75%
B. Clean+FS+2 Jerks to heaviest; then 1 set @85% of B
C. Clean Pull 3×3 @95,100,105%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
Deadlift 5×3
+
For Time – 18min cap
100 Double Unders
10 Squat Cleans 155/105
5 MU
80 Dubs
8 SC
4 MU
60 Dubs
6 SC
3 MU
40 Dubs
4 SC
2 MU
20 Dubs
2 SC
1 MU
*Scale for MU is 3x CTB or pull ups
General Track
A. E2MOM 6 sets
1 Power Snatch + 2 Snatch
B.
5 RFT 15min cap
300m Run
15 OHS 95/65
——————
WL Track
A. Power Snatch 4×2 @60,65,70,75%
B. Snatch + 2 OHS to heaviest; then 1 set @85%
C. Back Squat 3RM, then 1set @90% of C
E1. Good Mornings 3×8
E2. Crossover Symmetry Iron Scap Protocol
General Track
EMOM
Min 1-4: Snatch @70%
Min 5-8: Snatch @75%
Min 9-12: Snatch @80%
then 6 min to build to a heavy single
+
For Time
800m Run
then
21-15-9
GTOH 95/65
TTB
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, Heavy Single; 0 misses
B. Clean & Jerk 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, Heavy Single; 0 misses
