| Friday | |
| AM Session | 7X3 Min AD |
| rest 3 mins | |
| *Work on increasing Pace throughout every set | |
| PM Session | |
| A) | 8 Mins to Build to a Tough Paused Set of 4 BS @21X1 |
| B) | BS – 4X5 @21X1 @72.5-75% of BS RM – rest as needed |
| C) | Build to a Heavy Complex |
| Below Knee Hang Snatch + Power Snatch + Snatch | |
| D) | For tIme: |
| 100m Run | |
| 27 Bar Facing Burpees | |
| 4 Bar Muscle Ups | |
| 100m Run | |
| 21 Bar Facing Burpees | |
| 4 Bar Muscle ups | |
| 100m Run | |
| 15 Bar Facing Burpees | |
| 4 Bar Muscle Ups | |
| 100m Run | |
| 9 Bar Facing Burpees | |
| 4 Bar Muscle Ups | |
| rest 3 mins | |
|
After rest, Go Back through in Reverse order starting With 4 Bar Muscle Ups and 9 Bar Facing Burpees
|
|
| *Scale Muscle Ups to hold one unbroken set every time.. |
