Monday

Pursuit 30 min

A. Snatch complex – 1 PS +1 HPS + 1 OHS, sm build as you feel comfortable.
B1. Garhammer Raise – 8-10 reps

B2. BB Shrugs – 10 reps

B3. Ab-Wheel Walk - 1 Gym length

 3- 5 sets, rest as needed. As weight to your barbell each set if desired

+

20 Min Amrap:

20/15 Cal Row

12 DB Thruster

15 DB Up Down

18 DB Box Step-Up

 

Performance 30 min

Open w/ Thoracic Flow

A. Snatch – 1 PS + 1 HPS + 1 Sn Bal, build as you feel comfortable.

B1. Strict T2B 3-5 reps

B2. BB Shrug -10 reps

B3. Ab Wheel Walk – 1 GL

 3-5 sets, rest as needed add weight to your bar each set if desired.

+

20 Min Amrap:

20/15 Cal Row

6 KB Thruster (Grn/Yel)

10 Burpee Onto a plate (jump feet onto blue/ yel plate)

12 DB Box Step-Up (24”/20”) (35/20#)