| AM Session | Intervals/Core |
| 1 | Every 4 Mins X 8 Sets: |
| 10-12 Burpees to 6″ Target | |
| 500m Row | |
| *Alternate starting spot every round… | |
| PM Session | Clean+FS/BS/Gym Skill/ |
| 1 | Every 90 Sec X 6-8 Sets – Clean + FS + SJ – 2.1.1 |
| 6-8 Sets: @ 70-75% of Clean RM | |
| 2 | BS 3X6 @70-75% of BS RM – Looking for Perfect reps here. This next cycle is perfect time to focus on posiiton in your squat mechanics |
| 3 | 9 Min AMRAP |
| 9 T2B | |
| 3 Strict HSPU 4/3″ DEficit | |
| 4 | FT: |
| 10-8-6-4-2 – Squat Clean (155/105) | |
| 100 -80-60-40-20 – DU | |
| 5 | 3X8-10 GH Raises – 31X1 – rest as needed |
