Day 1
6 sets of 8 reps each
Back Squats
Seal Row
Every 4 mins for 20 mins do:
Run, 200 m
15 Dumbbell Thrusters, 35/20 lbs
Run, 200 m
Day 2
Snatch Complex 6-8 sets
1 Hang Snatch
1 Snatch Balance
2 Overhead Squats
4 rounds for time of:
10 Power Snatches, 115/85 lbs
40 Walking Lunges
Day 3
Skill Work - Choose a skill to work on!
Double Unders
Pistols
Kipping
For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 Wall Balls, 20/14 lbs, 10/9 ft
10-8-6-4-2 Chest-to-bar Pull-ups