| Monday | |
| AM Session | |
| A) |
15X100m Runs @Hard Effort
|
| rest 30 Sec | |
| PM Session | |
| A) |
6 Sets: Build through the sets – Segmented Snatch + Snatch Pull + Snatch
|
|
*Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements
|
|
| B) |
BS – 5,4,3,5,4,3 @30X1 – Build through your waves – rest as needed
|
| C) | 3-4 Sets: |
| 21/18 Cal AD | |
| 18 T2B | |
|
15 Deadlifts (205/135)
|
|
|
12 Alternating KB Snatch (70/53)
|
|
| rest 2 mins | |
| D) | 3 Sets: |
|
30 Sec Sorenson Hold
|
|
|
15 Weighted Hip Extensions
|
|
| rest as needed |
