| Friday | |
| AM Session | 10X1 Min AD |
| rest 1 min | |
| Increase Output every set – Start @75% and build throughout your sets | |
| PM Session | |
| A) |
8 Mins to Build to a Tough Paused BS @21X1
|
| B) | BS – 3X10 @21X1 @60% of BS RM |
| C) | Build to a Heavy Complex |
| Snatch + Above Knee Hang Snatch – 1.3 | |
| D) | 12 Min AMRAP |
| 200m Run | |
| 15/12 Cal Row | |
| 25FT HS Walk | |
| 8 Min Rest | |
| 6 Min EMOM | |
| 8 Hang Squat Clean (95/65) + 4 Bar Muscle Ups – Scale to 40-45 Seconds of work if need be |
