Warm up

Turkish get up to windmills

Part A

'Rite of Passage'

Clean+Press+Pull up/ row

3 sets

Novice 1-3 reps
Intermediate 1-4 reps
Advanced 1-5 reps

1min rest

Part B

10 min EMOM

3-6 snatch
3-6 push press
3-6 thrusters

Odd: right
Even: left

try to increase reps from last week

Part C

3 sets

Table top hold with continuous hand swapping (shoulder or hip touches)

novice 30 sec
intermediate 45 sec
adv 1 min

1 min rest