Thursday

 Pursuit:A. HS Lower Downs; As slow as possible -  8,6,4, - RAN
B1. BB Front Rack Step Ups; 8R/8L
B2. DB Snatches – Tough, Challenge yourself – 8-10 reps/Arm
+
EMOM in 20
Odd: KBS  -10 + 10 Air Squats
Even: 8 Ring Row + 8 Up downs

Performance:
A. Free Standing HS practice – 8-10 mins
B1. Front Squat @ 5151 – 6-8 reps
B2. HEAVY DB Snatch– 2-3 reps/arm
+
EMOM in 20:
Odd: 15 KBS @ red/green + 20 Dubs
Even: Dudes:8-10/Chicks: 5-7 - Strict Pullups