| Monday – MS/ Snatch/ Metcon/ Post Chain/ Core | |
| AM Session: | Rowing Intervals |
| 1 | Row 5 X1K – rest 3:30 |
| 2 | 5 Sets: rest 1 min |
| 30 Sec FLR Hold on Rings | |
| 15 GHD Sit-Ups | |
| 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 Hi-Hang Squat Snatch + 1 Hang Snatch + 1 Snatch |
| *Sets 1-2 – 65% with a 2-3 second pause in receiving position | |
| *Sets 3-4 – 70% with a 2-3 second pause in receiving position | |
| *Sets 5-6 – 75% | |
| *Sets 7-8 – 80% | |
| 3 |
4X2 Snatch DL @100% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hand+ Hi-hang Snacth Position
|
| 4 | For Time: |
| Buy-In – 30 Strict HSPU – Kipping HSPU @30X1 – if not proficient in Strict HSPU | |
| 4 Rounds | |
| 18 DB Snatch (50/35) | |
| 12 Bar Facining Burpees | |
| 9 Hang Power Cleans @135/95 | |
| Cash Out – 30 Kipping HSPU | |
| 5 | A1) Glute Ham Raises X 10 reps @20X1 – rest 30 Sec |
| A2) Stiff Leg Deadlifts X 12 reps @20X1 – rest 30 Sec | |
| A3) Strict T2B X 10 reps – rest 1-2 mins X 4 Sets |