A. Hip snatch – 3rm / with 2 second pause in dipped position each rep
B. Jerk drive 5×5 @100-102% of front squat
C. Weighted semi sup pull-ups : 5-5-5-3-3-2-3-3
D. Afap
Row 400m
15 dB S to oh
25 t2b
15/12 cal bike
Row 400m
Rest 6 min x 3
E. Becomplete:
1. 10 min walk squat / narrow grip ohs
2. 50 banded steps each direction. (100 total)
3. Side plank 3 x 1 min each side alternating
4. Crossover symmetry