MONDAY

BASE
Strength: Clean
6 heavy sets of 2. Can be power or squat, TnG

WOD
3 Rounds
10 Deadlift 225/155
15 Bar Facing Burpees

PLUS
Strength: Clean
6 heavy sets of 2. Can be power or squat, TnG

WOD
3 Rounds
10 Deadlift 255/175
15 Bar Facing Burpees

SkWAT Team: High Bar Back Squat
3×5 building to a 7-8/10 intensity
then
EMOM 6m, 1 rep @ 105%+ above

THE PROGRAM
WARMUP: 5m AMRAP
:15 hanging L Sit from bar
20′ HS walk
:10 static HS Hold

Snatch Work
3×2 Squat snatch
then
Every :45 for 6 sets
– 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch + 1 OHS, 155/105

Strength: Clean
6 heavy sets of 2. Can be power or squat, TnG

WOD
3 Rounds
10 Deadlift 275/205
15 Bar Facing Burpees

SkWAT Team: High Bar Back Squat
3×5 building to a 7-8/10 intensity
then
EMOM 6m, 1 rep @ 110%+ above