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STRENGTH

Power Snatch (8 EMOM x 3 (same weight, 65% of 1RM))

Rest 4 min

WOD

TABATA SU HS BJ Dips (4 Rounds for reps)

TABATA

8 x :20 work/:10 Rest

1 min Rest between

Sit Ups

Power Snatch

Box Jumps

Dips

Basics- KBS, Parl Dips

RX- 75/55, 24/20″

RX+- L-Sit (sec) 95/65, 30/24″

M1- 55/45, 20/16″ Parl Dips

M2- 45/35, Step Ups, Parl Dips

EXTRA WEEKLY ENDURANCE

20 AMRAP 1k Row 1M Run (AMRAP – Rounds and Reps)

20 min AMRAO

1000 m row

1 Mile run

2 mile Run TT (Time)

2 Mile Run Time Trial