A) 5×5 Touch N Go Power Snatch
Build to a challenging with each set. rest 90sec
B1) 6-8 Barbell Front Rack Lunges per leg,
Perform all one leg first, rest 30sec then the other x 3 sets
B2) 5 DB Push Press per arm @21×2, + 5 Db Push Jerk, Pause in the receiving position
tough, rest 1:00 x 3sets
C) 7min AMRAP
3.3.run, 6.6.run, 9.9.run ..etc
HPC (135/95) (115/75)
HSPU *Strict or Kipping
*100m run after each set
D) Core
30sec Hollow Scissors
Max V-tucks
x rest 1:00 x 4-5sets
E) Armor
10-9-8-7-6-5-4-3-2-1
DB bench press
Supinated Ring Row
DB thrusters