| Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core | |
| AM Session: | AD + Running Intervals:@80-85% percieved effort – 3Sets – rest 3 mins |
| 1 | 50 Cal AD |
| 3 Min rest | |
| 800m Run | |
| 3 Min Rest | |
| 2 | Seal Walk X 100FT |
| rest 15 sex | |
| 30 sec Weighted Front Bridge X 4-5 Sets – rest as needed b/et sets | |
| PM Session: | |
| 1 | 10 Mins to Build to a heavy Double Squat Snatch – you can drop and reset b/t reps – only two misses allowed |
| 2 | 10 mins to build to heavy single Snatch – Drop back to 65% of RM to start — only two misses allowed |
| 3 | BS – Every 2 Mins X 7 Sets – 2 Reps @41X1 |
| *All reps should be performed at 95-105% of Last Week Double | |
| 5 | 9 Min AMRAP – 3 Seperate Scores |
| 12 KBS (70/53) | |
| 9 Kipping HSPU – Use Open Standard | |
| 6 PC (185/125) | |
| rest 3 mins | |
| 3 Min AMRAP – Burpees to 6″ Target – Make it hurt | |
| rest 3 mins | |
| 3 Min AMRAP – Mal Cals on Rower – make it hurt | |
| 6 | 6A) 3X 50 FT OH Walking Lunges @Moderate Load |
| rest as needed | |
| 6B) 3×5/Leg RFESS (Split Squats) @Moderate Load | |
| rest as needed |
