General Track
Every 75s
Min 1-3: C&J @70%
Min 4-6: C&J @75%
Min 7-9: C&J @80%
then 6 min to build to a heavy single
+
For time – 14min cap
1000m Row
800m Run
100 Double Unders
————————–
WL Track
A. Snatch 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, Heavy Single
B. Clean & Jerk 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, Heavy Single
C. Back Squat 2@75%, 2@80%, 2@85%, heavy double
Kipping fundamentals
+
5 RFT
8 STOH 135/95
30 Air Squats
General Track
Every 75s for 10sets
Odd: 5 Front Squats
Even: 30′ HS Walk or 20-30s HS Hold
+
AMRAP 15
200m Run
20 UB KB Swings
20 Burpees to Plate
—————-
WL Track
A. Clean Pull + Clean + 2FS; then 2 sets @85% of A
B. Pause Split Jerk 5×2; 2s pause in dip, 3s pause in split
C. Press 5RM; then 1×5@95% and 1×5@90% of C
D1. Single Leg RDL 3x8e
D2. Single Arm Farmer’s Carry 3x50m each
Press 5×1.1.1
+
4 sets
AMRAP 3
3 Hang Power Clean 155/105
6 CTB
9 Box Jumps 24/20
rest 1min
*Pick up where you left off on previous set
General Track
A. 5 sets
Snatch + Hang Snatch + 2 OHS
B.
5 RFT – 12min cap
5 DL 275/185
10 Push Ups
15 Wall Ball
——————
WL Track
A. Snatch + Hang Snatch + 2 OHS; then 2×1@85% of A
B. Back Squat 5RM; then 5@95% and 5@90% of B
C. Snatch Push Press 5RM; then 5@95% and 5@90% of C
E1. Inverted Row w/ 1s pause 4×5-8
E2. Plate Lateral Raise 4×8-12
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
21 Thrusters 95/65
500m Row
15 Thrusters
500m Row
9 Thrusters
————————–
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
C. Back Squat 3@75%, 2×3@80%, 2×3@85%
