Open Phase, Week 7, Day 3

Team Soul Training Pro:

AM SESSION

4x,
60 Cal Row
10/8 Bar Muscle-ups
400m Run
2:00 Rest

PM SESSION

Weightlifting

Snatch Push Press + OHS;
2×2+2@75% 1×2+2@80% 3×1+1@85%
*percentage based off snatch Hang

Snatch Pull; 3×3@85%

Conditioning

4x
100m Sled Push
50ft HS Walk
200m Backwards Sled Drag

Accessories

A) Banded, Straight Arm Lat Pull Down; 3×20
B) SL-RDL; 4×10/side
*Hold DB in Hand Opposite of Standing/Working Leg

Team Soul Training Development:

AM SESSION

3x
40 Cal Row
15 Kipping Pull Ups or Ring Rows
400m Run
2:00 Rest

PM SESSION

Weightlifting

Snatch Push Press + OHS;
2+2@70% 2+2@75% 2+2@80% 3×1+1@85%
*percentage based off snatch

Hang Snatch Pull; 3×3@80-85%

Conditioning

4x
100m Sled Push
5 Walk Walks
200m Backwards Sled Drag

Accessories

A) Banded, Straight Arm Lat Pull Down; 3×20
B) SL-RDL; 3×10/side
*Hold DB in Hand Opposite of Standing/Working Leg