Total 120min

3 sets of:
Row 200m, 10 wallball, 10 lunges, 5 burpee
Skillwork: BMU practice for 15min, 6 sets, best red band

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand) 25 lbs DBs
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111 8kg KBs
Rest 90 seconds

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 6,6,6
Rest as needed
Weighted Plank Holds x 60 seconds 8kg, 10kg, 10kg
Rest as needed