130 min

1.Weightlifting
A) Snatch balance + Overhead squat – 3 to 5 x 1+2 @ build up, go every 60 to 90-seconds
- 25-35

B) Snatch – 10 to 14 total sets, go every 60 to 90-seconds
B1. Power snatch + Snatch – 1+1 @ 65+%1 RM snatch
- 35-47.5
Once the weight gets too heavy for the complex move to:
B2. Snatch – 1 @ continue to build up
- 47.5-52.5

2.Strength
A) Back squat – 6 x 4 @ 78-84% (2 RIR on all sets), rest 3 to 4-minutes between sets
- 68

B) Alternate B1 / B2
B1. Seated strict press – 4 x 8/6/4/4+ @ 72+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 27-34
- Last set 4 reps
B2. Single arm DB/KB row – 3 x 8 – 12 @ RPE 8
45 lbs

C) EMOM6
1) hamstring curls
2) staggered stance DB DL