7 14 21

P

A. q(4:00) x 3
12 u/b Hang Squat Snatches
*40-70%

B. q(4:00) x 5
15/12 cal AAB
12 CTBPU
9 Thrusters 115/85
*cap work at 3 minutes

Extra: 3 sets
7 seated single arm Arnold Press
15 GHDSU

F

A. q(4:00) x 3
5 BJ or jumping AS + 12 Box step-ups
*add DBs to make step-ups challenging

B. q(4:00) x 5
15/12 cal AAB or Bike
6-12 Pulldowns
9 DB Thrusters
*cap work at 3 minutes
*6 reps on pulldowns at a challenging weight or 12 reps at a lighter weight. Select a weight that can be done in 1 set for the majority of rounds