| Monday | |
|
AM Session – MAP 2 – 1 Min On/OFF
|
|
| Row | |
| DU | |
|
Hang DB PC+OH (50/35) – switch arms at 30 sec
|
|
| Burpee BJ Overs (24/20) | |
| AD | |
| X2 Sets | |
| rest 2 mins after 2 Sets | |
| Repeat 2 Sets | |
| PM Session | |
| 1 | BS – 2X5@65% |
| BS – 2X3@70% | |
| BS – 2X1@80% | |
| 2 |
Hang Squat Snatch + Snatch + OHS
|
| 3X70% of Snatch RM | |
| 3X75% of Snatch RM | |
| 3 | 9 Min EMOM |
|
3-4 Ring Muscle Ups – Work on being Efficient through your reps
|
|
| 4 | 5 Sets: |
| 10-15 Ring Dips | |
| 400m Run | |
| 20 Power Snatch (75/55) | |
| rest 2 mins |
