PRIMARY

 

Weightlifting

A1) Monster Walk; 25ft forward + 25ft backward
A2) I,Y, and T Reaches; 15 of each

B) Snatch; 2×3@78% x2@85% 2×1@90%, x1@D.M.

C) EMOM;
3×1@83% of D.M.

Rest 2:00

3×1@88% of D.M.

Rest 1:00

2×1@93% of D.M.

Rest 1:00

3×1 working to a Heavy Single

**D.M. = Daily Minimum. This was established at the end of phase 2. IF you did not do this, use something between 88-93%. This should be something that you can hit ANYDAY

 

Conditioning

Row @ 5k Pace
300m
Rest 1:00
600m
Rest 1:00
900m
Rest 1:00
1200m

 

SECONDARY

 

Conditioning

45:00 @Z1 FLOW;
50ft *Sandbag Drag
75ft Carry Sandbag or D-Ball Zercher Carry
0:45 Sorenson Hold
200m Light Sled Drag