1. Snatch
   Minutes 0:00 – 4:00 – 3-Rep Snatch Grip Push Press
   Minutes 4:00 – 8:00 – 3-Rep Overhead Squat
   Minutes 8:00 – 12:00 – 2-Rep Hang Squat Snatch
   Minutes 12:00 – 16:00 – 1-Rep Hang Squat Snatch

2. Rope Climb Stamina
   3 Sets of :40 Second On/1:20 Off – Legless Rope Climbs
   Directly into…
   3 Sets of :40 Second On/1:20 Off – Rope Climbs

3. Conditioning
   For Time:
   21 Overhead Squats (115/80)
   200 Meter Run
   21 Thrusters (115/80)
   200 Meter Run
   15 Overhead Squats (115/80)
   200 Meter Run
   15 Thrusters (115/80)
   200 Meter Run
   9 Overhead Squats (115/80)
   200 Meter Run
   9 Thrusters (115/80)
   200 Meter Run

4. Midline
   Not For Time:
   1:00 L-Sit Hold
   2:00 D-Ball Hold (150/100)
   :30 Second L-Sit Hold
   1:00 D-Bal Hold (150/100)
   :15 Second L-Sit Hold
   :30s D-Bal Hold (150/100)

5. Recovery Row
   Not For Time:
   6,000 Meter Row

Warm Up
Tabata Bike
Mobility
21 Ring Rows
15 HSPU
21 OHS with Bar
Max hold Plank

Cardio
For Time
1000m Row
Rest 3 minutes
500m Row
Rest 2 minutes
250m Row

24 EMOM;
1-3 Rope Climbs
Row 20/15 Cals
10 Russian KB Swings 32/24KG
Rest

For time
400m walking lunge
800m run
300m walking lunge
1.6K run
200m walking lunge
2.4K run
100m walking lunge
3.2K run

Muscle

Upper - Power
5-3-3-1-1-1

Metcon

Maastaveto 3x20

For Time:
Run 400 m
Double KB Farmer Carry (2X32/24Kg) 100 m
Run 800 m
Double KB Farmer Carry (2X32/24Kg) 100 m
Run 400 m

Saturday

A.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

100 push-ups for time. Break them into sets as you want.