| Monday – MS/Hi-Hang Snatch/ Metcon/ Post Chain/ Core | |
| AM Session: | AD/Rowing Intervals @80-85% Effort- rest 5 mins b/t sets |
| 1 | 10 Sets: |
| 1 Min AD | |
| 1 Min Rest | |
| 1 Min Row | |
| 1 Min Rest | |
| PM Session | |
| 1 | 6 Min EMOM: 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 Snatch + 1 Hang Snatch + 1 OHS |
| *Sets 1-2 – 70% with a 2-3 second pause in receiving position | |
| *Sets 3-4 – 65% with a 2-3 second pause in receiving position | |
| *Sets 5-6 – 70% | |
| *Sets 6-8 – 75% | |
| 3 | 2 Snatch Hi-Pulls @85% of Snatch RM X 5 Sets – rest 1 min |
| 4 | 18 Min AMRAP |
| 27/20 Cal Row | |
| 9 DL (135/95) | |
| 9 HPC (135/95) | |
| 9 S2OH | |
| 5 | 4 Sets: |
| 12 GHD Sit-Ups | |
| 9 Weighted GHD Sit-Ups | |
| 6 Strict T2B @30X1 | |
| rest as needed |