| Friday – Snatch/BS/SL/ Metcon/Core | ||
| AM Session: | AD + Running Intervals: 8 Sets – rest 3 mins | |
| 20 Cal AD | ||
| 400m Run | ||
| PM Session: | ||
| 1 | Every 90 Sec X 10 Sets | |
| Build to a heavy Squat Snatch | ||
| *Looking for Solid reps here – Today is not about achiveving a 1RM but rather finding solid reps through the 10 sets to a heavy for the day | ||
| 2 | BS – 5X3 @32X1 @75-80% of BS RM – rest 2-3 mins | |
| 3 | A) Split Squats @30X1 X 6 Reps – @Moderate Load – rest 1 min | |
| B) Reverse Lunges X 12 Reps (6 reps/ leg) – @Moderate Load – rest 1 min X 3 Sets | ||
| 4 | FT: 3 Rounds | |
| 30 Cal Row | ||
| 10 PC @(165/115) | ||
| Rest 5 Mins | ||
| 2 Rounds: | ||
| 10 PS (135/95) | ||
| 25 Cal Row | ||
| rest 5 Mins | ||
| 1 Round: | ||
| 15 Cal Row | ||
| 10 PS (115/75) | ||
| 10 PC (115/75) | ||
| 15 Cal Row | ||
| 5 | 12 Min EMOM | |
| 6 Strict T2B @21X1 |