A,
Reverse 3 Position Snatch
1-1-1-1-1
- find your daily max in 5 sets
- Reps go floor, high hang, then hang.

B,
Accessory LIft
Glute Bridge with barbell: 1 x 20reps
Glute Ham Raise: 2 x max rep (on GHD )
Sled Drag: 3 x 30m

Rest as needed btw sets! Each lift should be near but not to failure. Sled should be heavy but something you can walk all 30m with unbroken in a heel to toe fashion so you can feel those glutes and hammies work.

C,
Chipper
3 Rounds
50 Double Under
40 Wall Ball 9/6kg
30 Box Jump Over @60/50cm
20 Burpee
Goal: Sub 21 min