General Track
E75s for 10 sets
Odd: 3 Front Squat
Even: 5-8 Challenging HSPU
+
AMRAP -10
7 TTB
5 Hang Power Clean 155/105
3 Push Jerk 155/105
—————-
WL Track
A. Clean Pull + Clean + 2FS; then 1 set @85% of A
B. Pause Split Jerk 5×2; 2s pause in dip, 3s pause in split
C. Press 5RM
D1. Single Leg RDL 3x8e
D2. Single Arm Farmer’s Carry 3x50m each
General Track
A. Snatch + Hang Snatch + 2 OHS
B.
3 RFT
15 OHS 115/80
10 Burpee Box Jumps 24/20
——————
WL Track
A. Snatch + Hang Snatch + 2 OHS; then 2×1@85% of A
B. Snatch DL w/ 3s pause at knee 3×5
C. Back Squat 5RM
D. Snatch Push Press 5RM
E1. Inverted Row w/ 1s pause 4×5-8
E2. Plate Lateral Raise 4×8-12
General Track
Tempo Snatch or Tempo Clean & Pause Jerk
3×1@65%, 3×1@70%, 3×1@75%, 3×1@80%, 3×1@85%
+
For Time
300m Run
9 GTOH 185/125
300m Run
15 GTOH 135/95
300m Run
21 GTOH 95/65
——————–
WL Track
A. Tempo Snatch 3×1@65%, 3×1@70%, 3×1@75%, 3×1@80%, 3×1@85%
B. Tempo Clean + Pause Split Jerk (3s) at same %’s
4 sets
21 UB KB Swing 53/35
15 UB Thrusters 75/55
9 Bar Facing Burpees
rest 3min
+
Mobility
–Banded Hip Openers
–Banded Ankle Flexion
–Banded Hamstring Stretch
General Track
A1. 4×3 (HPC + FS)
A2. 4×4 High Box Jumps
B.
3 RFT
50 Abmat Sit Ups
15 Hang Power Cleans 115/80
50m Walking Lunges
——————————
WL Track
A. Hang Power Clean 3@70, 3@75, 2@80, 2@85%
B. FS 5×3@75%
C. Split and Press 3×5
D. Push Press 5×3, no heavier than 85-90% of last weeks best
E1. Bentover Row 3×8
E2. GHD Raise 3×8-12
Bradshaw
10 RFT – 25min Hard timecap
3 HSPU
6 DL 225/155
12 Pull Ups
24 Double Unders
