Wednesday- PC battery+Skill/Gym Isometrics+Low % MAP
A. Hang Power Clean 1 rep every 45 sec @175# x12 reps
B. EMOM x15 min:
1st- 30 sec hollow rock hold
2nd- 7 kipping HSPU
3rd- 6 C2B pull-ups
C. 15-20 min @easy effort:
15 cal AD
50 ft bear crawl
15 cal row
50 ft double KB front rack carry @24kg/arm

Monday- Sn Int+HPC/FS Int+Upper CP+SS Test
A. Hang Snatch Pull. hang squat Snatch 2.1; work to a moderate set in 10 min or less
B. Hang Power Clean.Front Squat 1.2; work to a moderate set in 10 min or less
C. Close Grip Bench Press @20X1 4-6 tough reps x4 sets, rest 2 min
D. 10 min AMRAP:
20 DU
10 DB burpees @50#
5 DB Step up and over box 20” box

Saturday- OPEN/Open Tester scenario this week
A. 20 min AD @75% effort
+
rest as needed
+
For time:
75 power Snatches @75#
50 Wall ball 20#
25 burpees to 6” OH target

Friday- low % MAP+open prep movement practice
40 min @easy effort:
60 sec Versaclimber
60 sec FLR on rings
60 sec AD
60 sec alteranting step-ups 24” box
60 sec alternating TGU @40#

Wednesday-Mixed MAP Pacing Sets
45 min @easy pace:
50 cal AD
50 sec FLR on rings
50 cal row
50 sec farmer carry
5 TGU/arm @30#
50 ft bear crawl
50 ft reverse bear crawl