160 min
Warm up + COS 20 min

1.Ring MU Kipping practice
- RS 4 x 10
- MU 12 x 1
- CTR 13 x 1

2.Snatch + Hang snatch
A. Challenging 1+1 for the day (85% effort)
25 27.5 30 32.5 35 37.5 40 42.5 45 45 45 45

3.Front squat
4x3 @ 75-80% of 1RM
- Rest as needed

4.Accessory
A. 3 sets:
10 KB Jefferson's curls - 10 kg
6-10 Hanging scapula rotations
- Rest as needed between rounds