A. (0:00-20:00)

Row/Bike: 60s.

2 rds:
8-10 Air squat
6-8 Ring row
4-6 Push up

Row/Bike: 60s.

2 rds:
6 Snatch pull
6 Muscle snatch
6 OHS

Mobility:
- Lunge complex: 2x60s.
- Shoumders: 2x20s.
- Thoracic: 45s.

B. (20:00-40:00)
Squat snatch:
Find a heavy 4 in 20min.

• Rest 2-3min. between sets.
• Try to go under 30s.
• Deadstop every rep (No TnG)

(40:00-45:00)
Work on: DB Front squat / Toes to bar

C. (45:00-60:00)
AMRAP 7min.:
5 DB Front Squat  (2x 22.5/15kg)
7 Toes to bar