150 min
Warm up + COS 25 min

1.HSW
- 24 m.

2.BFLY
- 35 reps
- BCTB on box - 3x10 reps

3.CTB
A. Practice sets

B. E2MOM: max reps - 7 6 5 6

4.Oly primer: Russian snatch balance
- 3-4 sets

5.Hang snatch from mid thigh
A. Build to heavy set of 5

6.Accessory
A. 4 sets:
Banded GH Raise x 8-12 - 8 8 8 8
Side plank hip raise x 12+12 -
- Rest 60 s between sets, alternate movements