| Monday | |
|
AM Session – MAP 1 – 30 Sec ON/OFF
|
|
| Row | |
| KBS (70/53) | |
| AD | |
| T2B | |
|
Burpees to 6″ Target
|
|
| BJ Overs (30/24) | |
| X3 Sets | |
|
rest 2 mins after 3 Sets
|
|
| Repeat 3 Sets | |
| PM Session | |
| 1 | BS – 2X5@70% |
| BS – 2X3@75% | |
|
BS – 2X1@82.5%
|
|
| 2 |
Snatch + Snatch
|
|
3X75% of Snatch RM
|
|
|
3X80% of Snatch RM
|
|
| 3 | 8 Min EMOM |
|
2-3 Ring Muscle Ups + 2-3 Ring Dips
|
|
| 4 | 18 Min EMOM – scale reps as needed |
|
1 – 20 WB (20/14)
|
|
| 2 – 12/10 Cal AD | |
| 3 – 12 Pull-Ups |
