170 min
Warm up 25 min
- 10 BMU
- 30 bfly

1.HS Walk practice
- HS Body tightener 3-4 sets
- 3-4 sets Super slow Wall facing shoulder taps
- 3-4 sets of: Handstand rocks
- 20 m HSW

2.Snatch balance
Build to challenging but snappy set of 3
- 25 25 25 27.5 30 32.5 35 35

3.Hang snatch from above the knee
- Build to challenging set of 4

4.Accessory
3 sets:
10 Scap pull ups
6+6 Lateral box step ups (High box, no weight)
1000 m Easy Bike

5.Strength
A. 3 sets:
12 low cable pulley - 40 40 45 kg
10 side lat raise - 10 10 10 lbs

B. 3 sets:
8 bicep curl & press - 20 20 20 lbs
8 3-point row - 35 35 35 lbs

C. 2 sets:
15 bicep curl 15 kg
15 push up
20 pike leg raise