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MONDAY
A) Back Squat, 8-8-8
B) 3 SETS
5-8 Strict Pull Ups
8 Suitcase Split Squat, each
C) AMRAP x 12 MINUTES
8 Box Jumps
12 Alt. DB/KB Thrusters
16 Sit-Ups
* Press one DB/KB overhead while the other stays in the Front Rack.

TUESDAY
A) Push Press, 8-8-8
B) 5 SETS
6 SA DB Hang Power Clean to OH, left, 45/30#
6 SA DB Hang Power Clean to OH, right, 45/30#
16/12 Cals
12 Toes to Bar
-Rest 1:00 b/t Sets-

WEDNESDAY
A) Snatch, build to a heavy double
B) EMOM x 12 MINUTES
MIN 1 – 1 High Hang Power Clean + 1 Hang Power Cleans
MIN 2 – :0:20 Max HSPU or HS Hold
C) Cash Out

THURSDAY
A) Deadlift, 8-8-8
B) 2 ROUNDS
1k Row/1 mile Bike
16 Alternating Suitcase Step Ups, 30/20# to 24/20”
16 KB Swing & Squats, 70/53#
16 Burpee Pull Ups
C) Core Work