A.)
Warm up:
90s. Row / Air bike
10 Air squat
10 Push up
10 Lunges
10 Ring row

60s. Row / Ab
8 Deadlift
8 Muscle snatch
8 Press
8 OHS

30s. Row / Ab
6 Snatch pull
6 Power snatch
6 Snatch balance
6 Burpee

Mobility:
- Lunge complex: 2x60s.
- Front rack: 40s.
- Shoulders: 2x20s.
- Chest: 2x20s.
- Lats: 2x20s.

B.
EMOM x8:
1 Split jerk

• Find a heavy set.

C.
AMRAP 2:
15/12 Calorie Row / Air bike
7 Power Snatch (50/35kg)
Max Burpee over bar

*Rest 1 Minute Between Intervals
*Go Until 75 Burpees Are Completed

D.
3-4 Sets:
Max effort L-Sit hold
10-20 GHD Sit-ups