Monday

Pursuit 30 mins
A.  Snatch Practice: 2 Pwr Sn + 2OHS – 12 mins
B1. Strict Pullup Practice; use bands up to 1” to complete reps, or complete slow negatives; 3-5 reps with bands; or 2-3 slow negatives.
B2. Side Plank hold 20sec/side
B3. K2E Practice – 8-10 reps
+
17 min AMR:
1 Th Loop Run
10 Ring Rows
10 Updowns
5 DB man Makers
 
Performance: 30 mins
A. With a Partner 60 Alt single Rope climb pulls and lower downs; working on foothold.
B1. Lunge Steps with Alt Sandbag Rotation – 8-10 steps R/L; sandbag should hit the floor, torso should stay tall.
B2. DH2I into German Hang – Hold GH for 3-5 sec X 3-5 reps
+
17 minute running clock:
10 minutes to find heavy Pwr Snatch Single
+
at 10:01 complete:
7 minutes of Burpees