P
A. q(1:00) x 15
1 Squat Snatch + 1 OHS
*start at 50% of 1RM and increase
B. 5 RFT [15]
7 OHS 155/105
14 T2B
21 BJO
*heavier OHS, select a weight you believe you can go u/b with on most sets
F
A. q(1:00) x 15
Min 1-5: 3 Hang Muscle Snatch
Min 6-10: 3 Hang Power Snatch
Min 11-15: 1 OHS w/3 sec pause in bottom position
B. 5 RFT [15]
5 OHS or GS
10 ABMSU
15 BJO
P
A. q(5:00) x 3
3 BS @ 75%
2 BS @ 80%
1 BS @ 85%
*all 6 reps in the 5:00 window
F
A. q(5:00) x 3
8 BS
*recovery bike at RPE 6 with remaining time
B. 3 RFT [10]
15 sHSPU or sPress (DB or Fat Bar)
30 KBS
C. 4 RFQ
10L/10R Prone Hip Extensions
45sec Wall Sit
20sec L / 20sec R Copenhagen hold
A. q(3:00) x 5
1 pause FS + 2 FS + 1 pause FS
*70-75% of 1 RM
*2sec pause in the bottom position
B. FT in Teams of 2
42 FS (135/95) or GS
18 sRing Dips or pushups
30 FS (185/125)
30 sRing Dips
18 FS (205/145)
42 sRing Dips
*1 PWAT on all movements
*Take the bar from the rack on FS
*try to pick a partner you can share a barbell with
Extra: 3-4 RFQ
15 supinated banded pull aparts
5 DB jefferson curls or GHD back extensions
20sec L / 20sec R Star Plank Holds
