| AM Session | |
| A) | 6X400m Runs @Hard Effort |
| rest 1 min | |
| PM Session | |
| A) |
6 Sets: Build through the sets – 1 Above Knee Hang Squat Snatch + 1 Below Knee Hang Squat Snatch
|
| B) |
BS – 4,3,2,4,3,2 @30X1 – Try to be heavier than week 2
|
| rest as needed | |
| C) | For Time: – Mid-Atlantic Qualifier Tester #1 |
| 75 WB (20/14) | |
| 100/70 Cal Row | |
| 75 WB (20/14) | |
| D) | 4-5 Sets: |
| 15 Sec L-Hang on Pull-Up Bar | |
| rest 15 sec | |
| 15 Sec L-Sit on Rings | |
| rest as needed |
