Monday
Warm Up
3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength
EMOM 90s x 8: 1 Full Snatch @ moderate-heavy technique focus

Workout
For Time (10-min cap): 30 Box Jumps, 25 Thrusters, 20 V-Ups, 15 Burpees

Wednesday
Warm Up
3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength
4x3 Speed Front Squats @ 75%

Workout
AMRAP 20: 8 Power Cleans, 12 Air Squats, 12 DU, 10 Pushups

Friday
Warm Up
3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength
5x2 Narrow Grip Bench Press @ heavy for 2

Workout
4 Rounds for Time: 200m Row, 16 KB Goblet Squats, 12 DB Floor Press