AM Session Intervals + Core
25 Min EMOM
1 – 12/9 Cal Row
2 – 40-50 DU
3 – 12/9 Cal Row
4 – 12/9 Cal AD
5 – 200m Run
PM Session
Snatch Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP
1 4X10 Dual Hang KB Snatch – Pick your weight – rest as needed
2 5×4 Squat Snatch @70% – Aim for Perfect Reps here – Drop and Reset and rest as needed
3 3X7 Paused FS @21X1 – 60-65% of FS RM – rest as needed
4 25 Min AMRAP
25/20 Cal Row
20 Hang KB Snatch (70/53)
15 BJ (24/20)
5 3X100FT Single Arm OH Walk/ Arm – Choose Challenging Load
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