120 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up

A. Snatch + overhead squat – 12 x (1+2) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
30 32.5 35 35 37.5 37.5
40 40 42.5 42.5 42.5 45

2.Strength

A. Rotate through – 1 set of each movement for 4 rounds
A1. Back squat, heavier than last week, rest 2 minutes before A2
1 x 4 @ 80-87.5%
1 x 3 @ AHAFA
2 x 3 @ 90% of AHAFA set of 3

A2. Single arm DB row – 4 x 6/side @ AHAFA (add load each set), rest 30 seconds before A3
45 50 55 55 lbs

A3. Weighted strict dip – 4 x 3 @ AHAFA (add load each set), rest 1 minute before A1
5 7 8 10 kg

3.SPP - own additional
A. 10 min EMOM:
1. 8 C2B
2. 8 cal row

B. 2 rounds for quality:
3 x 10 abs
3 x 10 backs

4.Cool down
5 min AB