| Monday – MS/Hi-Hang Snatch/ Metcon/ Post Chain/ Core | |
| AM Session: | Map 2 (60/60) X 2 Sets: rest 5 mins – Repeat another 2 Sets |
| Row | |
| Burpee Box Jumps (24/20) – Open Standard *Must face box | |
| AD | |
| KBS | |
| Shuttle Run – 25ft increments | |
| 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 6 Sets: 1 Hi-Hang Squat Snatch + 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% | |
| Every 2 Mins X 3 Sets – 1 Snatch | |
| Set 1 @85% | |
| Set 2 @85-90% | |
| Set 3 – 90-95% | |
| 3 |
6X1 Snatch DL+ Snatch Pull @105% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hand+ Hi-hang Snacth Position
|
| 4 | FT: |
| 21-18-15-12-9-6-3 | |
| PC (95/65) | |
| Bar Facing Burpees – Open Standard | |
| 5 | A1) Back Rack Box Step Ups X 6 reps/ Leg – rest as needed |
| A2) Stiff Leg Deadlifts X10 reps @20X1 – rest as needed | |
| A3) Weighted Front Bridge X 60 Secs – X 4 Sets – rest as needed |