AM Session Intervals+Core
30 Sec ON/OFF X 6 Sets
Row
Shuttle Run
WB
AD
Row
PM Session
Snatch Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP
1 6X1 Squat Snatch @85+% – Aim for Perfect Reps here – Drop and Reset and rest as needed
2 4X2 Paused FS @21X1 – 85%+ of FS RM – rest as needed
Heavyish Nancy – 3 Rounds
400m Run
15 OHS (135/95)
15 BJ (24/20)
4 3 Rounds NOT For TIME
5 Weighted Pull-Ups
10 Clapping Push-Ups
15 Pronated Rings Rows – looking for Perfect Reps
10 Hand Release Push-Ups
5 Weighted Pull-Ups
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