| Wednesday | |
| A1) | Dual KB/DB OH Walking Lunges X 8 reps/ Leg – Challenging Load – rest 30 Sec |
| A2) | 15-20 Sec Single Leg Sorenson Hold – rest 30 Sec |
| A3) | 30 Sec Side Bridge/ Side |
| X 3 Sets – rest 1-2 Mins | |
| EFFORT Should be 100% Below: | |
| B1) | 5 Hang Power Snatch – Build in your Sets – 20 Sec Rest – Two Seperate Bars Set up |
| B2) | 5 Hang Power Clean – Build in your Sets – 20 Sec REST |
| B3) | 15 Sec AD SPRINT – EFFORT SHOULD BE 100% |
| 3-4 Sets – rest AS NEEDED to ensure EFFORT is AS HARD AS POSSIBLE (thinking 3+ Minutes) | |
| C) | 8 Min AMRAP |
| 2,2.4,4.6,6.8,8. ETC. | |
| T2B | |
| S2OH (135/95) |
