125 min
Warm up for 15 min

1.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 1 set of:
- PROTRACTION PUSH UP x 6

C. 7 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 8s down
Rest 75s between each set

D.3 sets of:
- PUSH UP HOLD x 15s
Rest 60s between sets

2.WL
A. Dip Snatch
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Dip Snatch @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8
- 55 65 72.5 kg

B. Working sets
- 4x5x72.5 kg

C.. Back squat jumps
- 3x3x15 kg