| Monday | |
|
AM Session – MAP 1 – 30 Sec ON/OFF
|
|
| Row | |
| KBS (53/35) | |
| DU | |
| DB Snatch (50/35) | |
| AD | |
| BJ Overs (24/20) | |
| X3 Sets | |
| rest 2 mins after 3 Sets | |
| Repeat 3 Sets | |
| PM Session | |
| 1 | BS – 2X5@60% – rest as needed |
| BS – 2X3@70% – rest as needed | |
| BS – 2X1@75% – rest as needed | |
| 2 | Power Snatch + Snatch + OHS |
| 3 Sets X60% of Snatch RM | |
| 3 Sets X70% of Snatch RM | |
| 3 | 8 Min EMOM |
| 3-4 Ring Muscle Ups | |
| 4 | 4 Sets: |
| 12 OHS (135/95) | |
| 18 T2B | |
| 36/28 Cal Row | |
| rest 2 mins |
