| Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core | |
| AM Session: | 30 Min AMRAP @75% |
| 1 | 2 Min AD |
| 1 Min Box Step Ups/ Walking Lunges – alternate every round | |
| 2 Min Row | |
| 1 Min FLR on Rings | |
| PM Session: | |
| 1 | 5X3 Squat Snatch @65-70% of Snatch RM – rest as needed |
| 2 | 3X3 FS @70% of FS RM – rest as needed |
| 3 | 12 Min AMRAP |
| 24 Hang Power Cleans (95/65) | |
| 24 WB (20/14) |
