Week's Plan

Fit

Monday;
Snatch #125-35*2*5
Horizontal Chin Ups *15*3 (speed)
3 Rounds
1a.  01:00 Russian Twist
1b.  01:00 Frog Stand
Afterparty
10:00 Bike or Row for Distance :

Tuesday;
Swim Laps Warm Ups /Tech
10:00 Tread Water
100 Dips & Push Ups
50 Deck Squats

Wednesday:
Power Clean #155-65*3*3
Front Squat #195*3*3
Snatch High Pull #155*3*3
Cable Rotation 60+

Thursday:
Scaled Turkish Get Ups *12*3
5 Rounds
1a.  Push Press #135*5
1b.  Pull Ups *5
Afterparty;
08:00 EMOM
8 Wall Ball #20-30

Friday or Saturday;
Power Snatch 6 sets AHAP
Front Squat 9 sets AHAP
Deadlift 12 sets AHAP
GHD *8*5
Grip & Curls (easy)