On the 1:30 x 7:
1 Snatch Pull
1 Low Hang Power Snatch

• Building weight
• Pause 2 sec at knee level
• Rest 60-90sec

5 rounds for time, but quality
3 mu
6 hspu

50 rounds for time:
1 burpee
1 push-up
1 jumping-jack
1 sit-up
1 handstand

5 rounds

3 min AMRAP
10 plate GTO 45/25
8 box jumps
6 burpees to plate

Rest 1 min between rounds

Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 Rep
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

For Time

50 Air Squats

30 Kettlebell Swings @24/16kg

15 Pull-Ups

40 Air Squats

25 Kettlebell Swings

12 Pull-Ups

30 Air Squats

20 Kettlebell Swings

9 Pull-Ups

20 Air Squats

15 Kettlebell Swings

6 Pull-Ups

10 Air Squats

10 Kettlebell Swings

3 Pull-Ups

Push press 4x4

• 45s. Row/Bike - Walk out + Push ups
• 45s. Row/Bike - Squat + twist
• 45s. Row/Bike - Ring row w/ Active shoulders

• 45s. Row/Bike - Hollow + Arch

• Mobility...

Banded Glute Bridge: 4 x 10. Rest 60s.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)