| AM Session | Intervals+Core |
| 30 Sec ON/OFF X 6 Sets | |
| Row | |
| Shuttle Run | |
| WB | |
| AD | |
| Row | |
| PM Session | |
| Snatch | Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP |
| 1 | 6X1 Squat Snatch @85+% – Aim for Perfect Reps here – Drop and Reset and rest as needed |
| 2 | 4X2 Paused FS @21X1 – 85%+ of FS RM – rest as needed |
| Heavyish Nancy – 3 Rounds | |
| 400m Run | |
| 15 OHS (135/95) | |
| 15 BJ (24/20) | |
| 4 | 3 Rounds NOT For TIME |
| 5 Weighted Pull-Ups | |
| 10 Clapping Push-Ups | |
| 15 Pronated Rings Rows – looking for Perfect Reps | |
| 10 Hand Release Push-Ups | |
| 5 Weighted Pull-Ups |
