| Monday | |
| AM Session | |
| A) | 10X200m Runs @Hard Effort |
| rest 45 Sec | |
| PM Session | |
| A) |
6 Sets: Build through the sets – Segmented Snatch DL + 2 Hi-Hang Snatch
|
|
*Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements
|
|
| B) |
BS – 4,3,2,4,3,2 @30X1 – Build through your waves
|
| C) | For Time: |
| 2000m Row | |
| 50 WB (20/14) | |
| 1000m Row | |
| 35 WB | |
| 500m Row | |
| 20 WB | |
| D) | 3 Sets: |
| 10 Sec L-Hang on Pull-Up Bar | |
| 8-10 Strcit T2B | |
| rest as needed |
