| Wednesday | |
| 1 | 6X1 Snatch Balance + 1 OHS @82.5-85% of Snatch RM |
| Rest as needed *Again. Pause Two Second in recieving position | |
| 2 | Every 75 Sec X 8 Sets |
| 3 TnG Sqaut Cleans @75% of Clean RM | |
| 3 | For Time: |
| 20 Pull-Ups | |
| 20/15 Cal Row | |
| 20 Alternating DB Snatch (50/35) | |
| 20 WB (20/14) | |
| rest 1 min | |
| 30 Pull-Ups | |
| 30/20 Cal Row | |
| 30 Alternating DB Snatch (50/35) | |
| 30 WB (20/14) | |
| rest 1 min | |
| 40 Pull-Ups | |
| 40/30 Cal Row | |
| 40 Alternating DB Snatch (50/35) | |
| 40 WB (20/14) | |
| 4 | 5 Sets: |
| 1 Min Weighted Sorenson Hold | |
| rest 1 min |
