Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 kHspu
• 12 Snatch @35kg
• 9 Burpee Pull Up

12:00–24:00

3 Rounds For Time:

• 8-10 sHspu
• 9 Snatch @45kg
• 6 Burpee C2B

24:00-36:00

3 Rounds For Time:

• 5 Wall Walk
• 6 Snatch @55kg
• 3 Burpee bMU

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through