| AM Session | Intervals+Core |
| Every 3 Mins X 10 Sets | |
| 300/250m Row | |
| 200m Run | |
| PM Session | |
| Snatch |
Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP
|
| 1 | 5X3 Squat Snatch @78-80% – Aim for Perfect Reps here – Drop and Reset and rest as needed |
| 2 |
4X4 Paused FS @21X1 – 78-80% of FS RM – rest as needed
|
| 3 | 18 Min AMRAP |
| 100 DB Snatch (50.35) | |
| 50 T2B | |
| 100 WB | |
| 50 HSPU – OPEN Standard | |
|
AMRAP w/ Remaining Time Dumbell HPC+OH (50.35)
|
