| Friday | |
| AM Session | 12X 90 Sec AD |
| rest 90 Sec | |
| *Work on increasing Pace throughout every set | |
| PM Session | |
| A) | 8 Mins to Build to a Tough Paused Double BS @21X1 |
| B) | BS – 4X8 @21X1 @65% of BS RM – rest as needed |
| C) | Build to a Heavy Complex |
|
Below the Knee Hang Snatch + Above the Knee Hang Snatch + Snatch
|
|
| D) | 27-21-15-9 |
| T2B | |
| Kipping HSPU | |
| *10 Alternating KB/DB Snatch (70/53) b/t 27s-21s.. 21s-15s.. 15s-9s | |
| Only 3 Sets of KB/DB Snatch – finish on 9 T2B and HSPU |
