| AM Session | Intervals+Core |
| 750m Row + 8 Burpee Box Jumps X 2 Sets | |
| 500m Row + 8 Burpee Box Jump X 3 Sets | |
| 250m Row + 8 Burpees Box Jumps X 4 Sets | |
| Rest 1:1 | |
| PM Session | |
| Snatch |
Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP
|
| 1 | 5X2 Squat Snatch @80-82.5% – Aim for Perfect Reps here – Drop and Reset and rest as needed |
| 2 |
3X3 Paused FS @21X1 – 80-85%% of FS RM – rest as needed
|
| 3 | Ft: |
| 100 DU | |
| 60 KBS (53/35) | |
| 40 WB (25/16) | |
| 20 Squat Snatch (135/95) | |
| 40 WB (25/16) | |
| 60 Hang KB Snatch (53/35) | |
| 100 DU |
