M

Monday

Skill: HSPU Work

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5x 1 - Snatch Balance @25-50% 
5x 1 - Snatch High Pull @100%

15 Min EMOM
Barbell Complex:
Snatch Grip DL
+
Hang Power Snatch
+
Full Power Snatch

T

Tuesday

400 M Run Buy In
-------------------------
4 RNDs For Time
21 Wall Balls
15 Power Cleans (135/95)
9 Burpee Box Jump Overs

W

Wednesday

Strength: 5x 6 Bench Press

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Hatch (Back Squats):
Day 1
1x 10 - 60%
1x 8 - 65%
1x 6 - 70%
1x 4 - 75%

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**TEENS Class**
4 RNDs For Time
21 MedBall Ground to Overhead
15 Power Cleans
9 Burpee Box Step Overs

T

Thursday

50 Double Under Buy In
---------------------------------
1-2-3-4-5-6-7-8-9-10
Pull Ups
10-9-8-7-6-5-4-3-2-1
DB Thrusters
**50 DUs every 3 minutes**

F

Friday

Strength: Dead Lift
10x 2

20 E2MOM
Hang Clean
+
Full Squat Clean
+ 
Jerk

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S

Saturday

5 RNDs For Time
400 M Run
20 KB Swings
20 KB Squats
20 KB Lunges
20 Ab Mat Sit Ups

S

Sunday

Strength: Barbell Bent over Row
10x6

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Hatch (Back Squats):
Day 2
1x 10 - 60%
1x 8 - 65%
1x 8 - 70%
1x 8 - 75%

​

**TEENS Class**
1-2-3-4-5-6-7-8-9-10
Ring Rows/Barbell Pull Ups
10-9-8-7-6-5-4-3-2-1
DB Thrusters