Monday – MS/Hi-Hang Snatch/ Metcon/ Post Chain/ Core
AM Session: AD/Rowing Intervals @80-85% Effort- rest 5 mins b/t sets
1 10 Sets:
1 Min AD
1 Min Rest
1 Min Row
1 Min Rest
PM Session
1 6 Min EMOM: Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today)
2 Every 90 Sec X 8 Sets: 1 Hi-Hang Snatch + 1 Hang Snatch + 1 OHS
*Sets 1-2 – 70% with a 2-3 second pause in receiving position
*Sets 3-4 – 65% with a 2-3 second pause in receiving position
*Sets 5-6 – 70%
*Sets 6-8 – 75%
3 2 Snatch Hi-Pulls @85% of Snatch RM X 5 Sets – rest 1 min
4 18 Min AMRAP
27/20 Cal Row
9 DL (135/95)
9 HPC (135/95)
9 S2OH
5 4 Sets:
12 GHD Sit-Ups
9 Weighted GHD Sit-Ups
6 Strict T2B @30X1
rest as needed
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