| Monday – MS/Hang Snatch/Snatch DL/ Metcon/ Post Chain+ Core | |
| AM Session: | Row/AD Intervals @80-85% |
| 7X400m Row – rest 90 Sec B/T Sets | |
| into…. | |
| 5X90 Sec AD – rest 90 sec b/t Sets | |
| PM Session | |
| 1 | Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today) |
| 2 | Every 90 Sec X 8 Sets: 1 Hang Snatch + 1 Snatch |
| *Sets 1-2 – 70% with a 2-3 second pause in receiving position | |
| *Sets 3-4 – 75% with a 2-3 second pause in receiving position | |
| *Sets 5-6 – 80% | |
| *Sets 7-8 – 85% | |
| 3 |
5X2 Snatch DL @95% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hand+ Hi-hang Snacth Position
|
| 4 | 4 Min AMRAP X 2 Sets: – rest 4 mins b/t sets |
| 5 PS @155/105 – All Singles | |
| 15 Cal Row | |
| 5 PC+OH (155/105) – All Singles | |
| 15 T2B | |
| 4 Min AMRAP X 2 Sets – rest 4 mins | |
| 10 DL @(225/155) | |
| 15 T2B | |
| 200m Run | |
| 5 | A1) Glute Ham Raises X 8-10 reps @20X1 – rest 30 Sec |
| A2) Stiff Leg Deadlifts X10 reps @20X1 – rest 30 Sec | |
| A3) Weighted Front Bridge X 60 Secs – X 4 Sets |