THU | 6AM
Strength - Snatches
8 sets
snatch pull + hang snatch + power snatch +OHS
2x25kg
2x27.5kg
4x30kg
WOD - 5 RFT (16min cap)
30 cal AD/rower20 KBS 24/16 Rx+=32/20Time: 16"44

FRI | 6AM
Strength
Hspu/strict
6 EMOM
5 Reps. Green plates on the side of ab mat.
Skill - Turkish get up
Wod
EMOM 9min
1 Rep each side 8kg
1min rest
5min AMRAP
5 T2B
7 Push Press 30kg
Rounds: 4+2

SAT | 10AM

5 ROUNDS
1 min each station
Cal Row
Step Ups
Burpees
16kg KBS
6kg Wall Balls
Rest

SUN | 7:30AM
7.14K Run