Phase 4, Week 5 of 7, Day 6

Team Soul Training Pro:

Battery

A) Snatch, TnG; 3RM in 12:00 *Start with empty bar
*Compare to 3RM Snatch from Phase 3

Rest 10:00

B) 5x
Row 250m
4 Snatch Singles @ 90% of Test
Row 250m
Rest 9:00

Gymnastics

50 Strict HSPU For Time
OR
5:00 ME Strict HSPU

Conditioning

800m Sand Bag Run (70/50)
25 Burpees
20 Step Down Box Jumps (24/20)
30/25 Calorie Bike
20 Step Down Box Jumps (24/20)
25 Burpees
800m Sand Bag Run (70/50)

Accessories

A) Single leg barbell RDL 3×10/leg
B) Single Arm KB Overhead Carry 3x50m/arm (heavier than week 1)

Team Soul Training Development: 

Battery

5x
Row 250m
4 Snatch Singles @75-85% 1RM
Row 250m
Rest 9:00

Gymnastics

A) 50 Push Ups For Time
OR
5:00 ME Push Ups

Rest 5:00

B) ME Handstand Hold

Conditioning

400m Sand Bag Run (50/30)
15 Burpees
10 Step Down Box Jumps (24/20)
30/25 Calories on Air Bike
10 Step Down Box Jumps (24/20)
15 Burpees
400m Sand Bag Run (50/30)

Accessories

A) Lateral Lunge w/BB on Back; 3×10/leg
B) Single Arm KB Overhead Carry 3x50m/arm (heavier than week 1)