6RDS
5DL (tng) @ 80% of 1RM
8 burpees F/B

8rds ft 10Diving bombers, 10 t2b, 10 weighted step ups, 10 w/b 20\14, 10 slam balls

STO HAP

4 rounds, 40min tc
-20/15 cal row
-20 burpee
-20/15 cal bike
-20 kb thruster
-200m run
-20 DU

30 kb swings @ 24/16kg
30 wall ball @ 9/6kg
30 sit ups

Snatch 2 x 30%/40%/50%/60%/70%

Starting on the 0:00…
Every Minute on the Minute x 9
1 x Power Clean (75%)

Starting on the 12:00…
Every Minute on the Minute x 9
1 x Power Snatch (75%)

BS: 1x20 (+5-10kg) Last week!

Foam roll glutes/hamstrings
Lower Segmented Roll
Hamstring floss and hip circles
Shoulder Clock
Super (wo)mans
Scap PU and Regular Push-ups
SOD: Doorway Chest stretch

Lax ball Glutes / Hip Flexors
Pigeon Position Back fold overs (forehead to ground)
Hip Waves / Rev Lunges
5lb plate Y's, T- flys, W's.
Scap Push-ups
10