| Saturday | |
| 1 | FS – 2X5@60% |
| FS – 2X3@70% | |
| FS – 2X1@75% | |
| 2 | Clean + FS + Split Jerk |
| 3 @ 60% of C+J RM | |
| 3X@70% of C+J RM | |
| rest as needed | |
| 3 | FT: |
| 500m Row | |
| 100 WB (20/14) | |
|
50 Single Arm DB Push Press (50/35) – Switch every 5 reps
|
|
| 25 DL (225/155) | |
| 500m Row | |
| 4 | 3 Sets: |
|
10 Good Mornings @30X1 @Moderate Load
|
|
| rest 15 Sec | |
| 4 Turkish Get-Ups | |
| rest as needed |
