| Wednesday | |
| A) | 6 Sets: Build to a heavy through your sets |
| 1 Below Knee Hang Clean + 1 ABove Knee HAng Clean + 1 SJ | |
| B1) | 1 Snatch Balance + 3 OHS – Build in your sets |
| rest 1 min | |
| B2) | 45 Sec Weiighted Hollow Rock – weight in between your feet and plate above head |
| rest 1 Min | |
| B3) | 1 Min Dual KB Front Rack Wall Sit |
| rest 2 mins X 4 Sets | |
| C) | Fittest Game Workout Run Through |
| or | |
| 21-15-9 | |
| Hang Squat Cleans (115/75) | |
| BJ Overs (24/20) | |
| rest 3 mins | |
| 9-15-21 | |
| S2OH (115/75) | |
| Bar Facing Burpees |
