4 7 21

P

A. 6 RNFT
4 sHSPU + 4 sDips + 4 Pushups

B. q(4:00) x 5
9 BBJ
12 double DB FS
15/12cal AAB
*near sprint pace each round

F

A. 6 RNFT
4 DB sPress + 4 sDips or Pushups + 4 Chin-ups

B. q(4:00) x 5
9 BBJ
12 double DB FS
15/12cal AAB
*near sprint pace each round

WU: 2x
1:00 Bike + 6 Samson Stretch + 3 walkouts

4 6 21

P

A. q(2:00) x 5
1 Pausing PC + 1 PC
1 Pausing PJ + 1 PJ
*2sec pause in catch
*35,40,45,45,45% of 1 RM CJ

B. 3 RFT
500m row
21 T2B
12 CJ 135/95

Extra:
3×8 double DB Chest support rows
3×10 DB Hammer curls
3×12 RR

F

A. q(2:00) x 5
6-10 Pulldowns

B. 3 RFT
500m row
21 ABMSU
21 Plate GTO

WU: 2x
150m Row + 20sec Plank Shoulder taps + 5 pushups

BB5s

4 4 21 or 4 5 21

P

A. q(2:00) x 5
2 Pausing Snatch Balance
2 Pausing OHS
*2sec pause in bottom
*30,35,40,40,40% of 1 RM Snatch
Into
q(2:00) x 5
3 Position Snatch
*High Hang, Above Knee, Floor
*40% across

B. FT
20 PS 95/65
20 Lateral Bar Burpees
20 OHS
20 Lateral Bar Burpees
20 Squat Snatch

Extra: 40 min Recovery Bike

F

A. q(2:00) x 5
3 BTN Snatch grip PP
2 Pausing OHS
*2sec pause in bottom
*30,35,40,40,40% of 1 RM Snatch
Into
q(2:00) x 5
8-10 Pushsups

B. FT
20 KBS or double DB HPS
20 Lateral Bar Burpees
20 OHS or GS
20 Lateral Bar Burpees
20 KB Taters

WU: 2x
200m Run + 50’ Duck Walk + 3 Downdog to Pushups