Monday
A. Hang Power Snatch+Hang Snatch+Power Snatch+Snatchx5@light
B. EMOM 6-Power Snatch+Snatch@75%
C. 1 Power Snatch every 30 secondsx20 sets@70%
EMOM 20
1-10 Double KB or DB hang Cleans
2-:45 max reps t2b or HKR
3-10 double kb or db STO
4-:45 max reps hand release push ups
Tuesday
A. Back Squatx3x3@80%
B. 3-5 sets
30 Hollow Rocks+:30 Plank Hold
3 rounds
1000M Row
50 Lunges
1000M Ski
50 Box Step Ups
60/50 cal Bike
150 FT Sled Push@light
Wednesday
A. Strict Press-build to a heavy single
B1-Strict Pull upx8-12x4
B2-DB Bent over rowx12-15x4
50 Cal Row
50 Line Facing Burpees
40 Cal Row
40 Wall Ball
30 Cal Row
30 DB Snatch@heavy
20 cal row
20 BarMU
10 cal row
10 Rope Climbs OR Strict Pull ups (NO RING ROWS-PULL VERTICALLY)
Thursday
MAKE UP DAY
Friday
A. Back Squat (yes again)x8x4@50%, Rest 2 min between sets)
B.
5 min amrap
1 min plank+30 weight supported flutter kicks
4 rounds
16 KBS
16 Goblet Squats
16 Box Stepups holding 2 KBS
100M Farmers Carry
Use KB or DB but do not switch mid workout
Saturday
4 rounds
30 cal row
28 Single Leg Squats
18 CTB
100 FT HSWALK/Bear Crawl
12 Power Snatch
24 Bar Facing Burpees
12 Power Cleans
100 DU
12 STO
24 T2B
Sunday
A. Deadliftx2x6@@75%
EMOM 28
1-12 DB Thrusters
2-12/9 Cal Bike
3-12-15 GHD Sit ups
4-150M Run
Aerobic
Row
500M Row@5K Row Pace per 500M (no 5K time? Row a 5K)
10 Shuttle Runs
Rest 1 minx6
Run
Every 3 minx8 sets
Run 300M
Optional Aerobic
10 min Bike
10 min Ski
10 min Row
10 min Bike