Team Soul Training Pro:

AM SESSION

4x
200m Sled Drag (SLOW GRIND)
6 Right Arm KB Snatch + 50m Waiter’s Carry
6 Left Arm KB Snatch + 50m Waiter’s Carry
400m Sandbag Run

 

PM SESSION

Weightlifting

Snatch:
2×2@70% 2×2@75% 2×2@80% x2@85% 3×2@MTR
+
5×1@85% of Heaviest Double

 

Conditioning

5x
In 1:30;
15 Russian KBS
12 Burpees (AFAP)
ME Calorie Air Bike with Remaining Time
Rest 3:00 (Walking)

 

Accessories

A) SA-DB Row; 4×12/arm

B) Paused GHR 4×6 (pause at parallel)

 

Team Soul Training Development:

AM SESSION

3x
200m Sled Drag (SLOW GRIND)
6 Right Arm KB Snatch + 50m Waiter’s Carry
6 Left Arm KB Snatch + 50m Waiter’s Carry
200m Sandbag Run

 

PM SESSION

Weightlifting

Snatch:
2@65% 2@70% 2@75% 2@80% 3×2@MTR
+
3×1@85% of Heaviest Double

 

Conditioning

4x
In 1:30;
15 Russian KBS
12 Air Squats
ME Calorie Air Bike with Remaining Time
Rest 3:00 (Walking)

 

Accessories

A) SA-DB Row; 4×10/arm

B) Paused GHR 3×6 (pause at parallel)
*Band assisted if needed