Monday
AM Session
A) 10X200m Runs @Hard Effort
rest 45 Sec
PM Session
A)
6 Sets: Build through the sets – Segmented Snatch DL + 2 Hi-Hang Snatch
*Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements
B)
BS – 4,3,2,4,3,2 @30X1 – Build through your waves
C) For Time:
2000m Row
50 WB (20/14)
1000m Row
35 WB
500m Row
20 WB
D) 3 Sets:
10 Sec L-Hang on Pull-Up Bar
8-10 Strcit T2B
rest as needed
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