AM:
45 min @ 75%:
10 KB snatch, right arm – moderate
100’ waiter’s walk, right arm – moderate
10 KB snatch, left arm – moderate
100’ waiter’s walk, left arm – moderate
40 calories assault bike

PM:
A. EMOTM 10:
Split jerk + Overhead squat
*Start from the front rack.
**Start moderate and build per set.

B. Snatch balance w/ 3s pause in the bottom
3,3,2,2; Rest 2 min

C. Front squat
Build quickly to a challenging 3 for today, then do 3×3 @ 85-90% of today’s tough set

D. 4 sets:
30s glute-ham raises
-Rest 10s
30s Swiss ball hamstring curls
-Rest 10s
30s jumping switch lunges
-Rest 90s

E. 15 min AMRAP @ 80%:
100’ walking lunges
200’ sled drag – tough weight
300’ farmer’s walk (70/hand)
400m run