Week 3 - Day 1

Session 1 (if doing double day)
A)3-Position Snatch (1 floor, 1 below knee, 1 above knee)
60% x 1

65% x 1 

70% x 1 

75% x 1 

80% x 1 

MAX

B) Snatch Pull

100% x 3 (x4)

C) Back Squat
70% x 5 

75% x 5 

80% x 5 

5RM

D) Push Press
70% x 5 

75% x 5 

5RM

E) 7 Sets - 3:30 rest @ Damper 5
175m Row ALL OUT

Session 2 (if doing double day)
F) 3 Rounds @ 75% Effort (except TTR)
3:00 Row
1:00 Right Arm OH KB Carry (24/16kg)
1:00 Right Arm Farmers Carry (24/16kg)
3:00 Row
1:00 Left Arm OH KB Carry (24/16kg)
1:00 Left Arm Farmers Carry (24/16kg)
AMRAP Unbroken Toes Through Rings

G) 15min EMOM
Min 1 - 15m HS Walk (3 x 5m shuttle)
Min 2 - 35 Unbroken DUs
Min 3 - 10 Alt DB Snatch (30/20)

If doing Single Day
Complete:
A, C, D, E and:
20mins @ 75%
1000m Row
AMRAP Unbroken Toes Through Rings

10m HS Walk

Scores
Please post scores to comments.
eg:
A) 60 x 1, 65 x 1, 70 x 4
B) 90 x 3, 90 x 3, 95 x 3, 95 x3
C) 140 x 5 on all sets
D) 100 on all sets
E) 12, 9, 8 on HSPU

#MooFit