Tuesday- Snatch Int+Upper Vertical Press+Gym Pull/Push/SL Mod
A. Power Snatch w/ 2 sec pause @knee caps. Hang Power Snatch. OHS 1.1.1; work to a tough set (video 1 set)
B. Push Press. Split Jerk 2.1. x4 sets, rest 90-120 sec, make all set tough (video 1 set)
C. 13 min AMRAP:
10 push-up burpees (perform this like a burpee w/ a strict push-up)
10 toes to bar
20 alternating jumping lunges

Monday- MAP Cylical Int (Row Base)
3 sets:
30 sec row @85%
30 sec row @easy pace
+
rest 3 min
+
8 sets:
500m row @1:44-1:47/500m pace
-rest/walk 2 min b/t sets-
**rest 4 min between set 4 and 5**

Saturday- Clean Mod Complex+Oly Battery+BS Mod+Upper EMOM
A. Above Knee Hang Power Clean. Split Jerk; 2.1, work to a tough set
B. Back Squat @40X1 3-2-1, rest 2 min b/t sets, work to a tough single
C. For time:
40 power snatches @115#
**EMOM complete 5 bar facing burpees***
**Drop the barbell every rep from the top, No touch and go reps**
D. EMOM x10 min:
1st- 6 tough DB Neutral Grip Standing Strict Press
2nd- 6 tough BB pendlay row

Friday-MAP Cylclical 2x15min (AD/Row base)
15 min AMRAP @80-85% effort:
21 cal row
15 deadlifts 135#
9 step down box jumps 24″
+
rest 5 min
+
15 min AMRAP @80-85% effort:
25ft single arm DB OH Walking Lunges @20kg (right arm)
10 no jump burpees
25ft single arm DB OH Walking Lunges @20kg (left arm)
50 DU

Wednesday-Mixed Pacing Sets
Every 5 min x6 sets:
15 cal AD
15 cal row
15 step down box jump 24”
15 no jump burpees
**Progressively make each set faster. Start easy and then speed things up towards the end**

Tuesday- Snatch Int+Upper Vertical Press+Gym Pull/Push/SL Mod
A. Power Snatch w/ 2 sec pause @knee caps. Hang Power Snatch 1.1; work to a moderate set in 10 min
B. Push Press. Push Jerk.Split Jerk 1.1.1 @170#+ x4 sets, rest 90 sec
C. EMOM x15 min:
1st- 10 DB Walking Lunges @55-65#/arm
2nd- 30 sec hand stand hold @wall
3rd- 7 strict pull-ups

Monday- MAP Cylical Int 5×4 (Row Base)
4 sets:
30 sec row @85%
30 sec row @easy pace
+
rest 3 min
+
7 sets:
500m row @1:47-1:49/500m pace
-rest/walk 2 min b/t sets-
**rest 4 min between set 4 and 5**