A. Thruster 5×10
B. Power snatch : Emom x 7 x 3 reps @60-65%
C. Bent over barbell row
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Gymnastics
Complex: 3 strict t2b + 6 t2b + Mac hanging l sit. Rest 3 min c 5
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MAP TRAINING @70%
5 rds
3 strict deficit HSPU
6 kb swings 70/53
9 box jumps 24/20
18 cal row
Rest 4 min
4-5 rds
6 strict ring dips
12 alt db snatch 70/50
24 ghd sit-ups
48 double unders