Rest Day

Choose 2 Or 3 Skills/Weaknesses To Work On   Then   20 Minute Partner AMRAP – 400m Run   **Alternating Work/Rest

5-5-5-5-5 Strict Press   Muscle Up Or Chin Up Practice Between Sets   Then   5 Rounds – 10 Hang Snatches @ 95/55lbs – 15

1-1-1-1-1-1-1 Clean And Jerk   5 x 50 Double Unders Between Sets   Then   In Partners, 6 Rounds Each Of – 100m Sandbag Carry

16 Minutes – Every Odd Minute: 3 Front Squats – Every Even Minute: 9 Toes To Bar   Then   12 Minute AMRAP – 12

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

30 Power Snatches On Cadence, 1 Rep Every 20 Seconds For 10 Minutes   Then   6 Minute AMRAP 3,6,9,12,15….etc – Hang Power Snatches @

Rest Day

5-5-3-3-1-1 Back Squat   5 x 8 DB Bench Rows Between Sets   Then   8 Rounds – 1 Squat Clean @ 225/155lbs – 3

3-3-3-3-3 Push Jerk   5 x 150m Ski Erg Between Sets   Then   6 Rounds – 1 Minute: Max Burpee – Jumps Over Plates