General Track
For Time
20 Pull Ups
30 KB SDHP 70/53
40 Wall Ball
100 Double Unders
40 Wall Ball
30 KB SDHP
20 Pull Ups
+
100 Hollow Rocks
——————
WL Track
A. Power Clean 4×2 @65,70,75,80%
B. Clean+FS+2 Jerks to heaviest; then 1 set @85% of B
C. Clean Pull 3×3 @100,105,110%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
A1. Press 5@65%, 5@75%, ME@85%, 5@80%
A2. Legless RC or RC 4×1-3
+
4 RFT 10min Cap
10 Squat Clean 135/95
15/10 Cal Row
General Track
A. E2MOM 6 sets
1 Power Snatch + Snatch + 2 OHS
B.
1200m Run
60 TTB
30 Burpee Box Jumps 24/20
——————
WL Track
A. Power Snatch 4×2 @65,70,75,80%
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
E2MOM for 6 sets
2 Snatch
+
AMRAP 10
30 Double Unders
10 Front Squats 115/80
3 MU or 10 Pull Ups
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
B. Clean & Jerk 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%, 1@85%, 1@90%, heavy single
C. Pause FS 1RM (1s); then ME set @90% of C (no pause)
AMRAP 7
10 Box Jump Overs 24/20
10 GHD Sit Ups or 20 Abmat Sit Ups
–rest 3min
AMRAP 7
10 Cal Row
10 Pistols *scale to single leg box squats or 15 Air Squats
–rest 3min
AMRAP 7
10 DL 185/125
10 BF Burpees
+
10min
Couch Stretch
Pigeon Stretch
Foam Roll
General Track
E2MOM for 6 sets
Clean+FS+2 Jerks
+
Grace
30 C&Js 135/95
——————
WL Track
A. Power Clean 4×2 @62.5,67.5,72.5,77.5%
B. Clean+FS+2 Jerks to heaviest; then 2 sets @85% of B
C. Clean Pull 3×3 @100,105,110%
D1. Bench Press 3×10
D2. GHD Face Up Chinese Plank 3×30-60s
