9 3 21

P

A. PS 5×3
*65-70% of 1RM Snatch

B. AMRAP [10]
15/12cal Row + 9 sHSPU

REST [5]

AMRAP [10]
15/12cal Row + 9 DL 275/185
*reduce weight or sub KBS if you don’t feel recovered from Wednesday’s DLs

Extra: sDips
*Select one of the below rep schemes and preform u/b sets
9-8-7-6-5
12-10-8-6-4
18-15-12-8-4

F

A. 5 sets
5 Snatch Grip PP
1 OHS
*build in weight as form allows

or

q(3:00) x 5
10 Pushups
*recovery bike between sets
*20X1 tempo

B. AMRAP [10]
15/12cal Row + 9 strict DB Press

REST [5]

AMRAP [10]
15/12cal Row + 9 DL (bar or 2 KBs)