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
EMOM 12
Odd: Gymnastics Skill
Even: 40 Double Unders or 30s of DU attempts
+
3 RFT
500m Row
15 KB Swings 70/53
15 Burpees
General Track
5 sets
Power Clean + Clean
+
AMRAP 10
2 HSPU
2 Heavy Front Squats
4 HSPU
2 FS
6 HSPU
2 FS
8 HSPU
4 FS
10 HSPU
4 FS
12 HSPU
4 FS
14 HSPU
6 FS……..
—————-
WL Track
A. Clean Pull + Clean + 2FS @65,70,75,80
B. Pause Split Jerk 5×2; 2s pause in dip, 3s pause in split
C. Seated Single Arm Press 3x8e
D1. Single Leg RDL 3x8e
D2. Single Arm Farmer’s Carry 3x50m each
30/21 Cal Row
30 Power Clean 135/95
30 TTB
30 Box Jump Overs 24/20
*rest 3min
20/14 Cal Row
20 Power Clean
20 TTB
20 Box Jump Overs
*rest 2min
10/7 Cal Row
10 Power Clean
10 TTB
10 Box Jump Overs
General Track
A. Back Squat 5×3
B.
42-30-18 Wall Ball
21-15-9 Pull Ups
——————
WL Track
A. Snatch + Hang Snatch + 2 OHS @65,70,75,80
B1. DE Back Squat 7×3@60-65%
B2. High Box Jumps 7×3
C. Snatch Push Press 3RM
E1. Inverted Row w/ 1s pause 4×5-8
E2. Plate Lateral Raise 4×8-12
