Banded Pull-Through: 100 reps for quality
+
- Worlds Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

Snatch
8 sets of 2 reps
1:30 - 2:00 mins in between sets.

Deadlift

4 x 8 x 65% - 70%

No TnG. No Letting Go

SO 3:00

3 Rounds for quality:
10 Weighted GHD Back Extensions
20 Mountain Climbers (L+R = 1)
30m Skillmill Sledge Push

Snatch 10x3

Wod
Amrap 20’
In teams of 2 (relay style )
3 double KB push jerk
3 double KB front squat
3 double KB swing
Partner A completes a full round then switch

Afterparty
5 rounds
20 russian twist
20 Plank with alt. KB taps
30” rest between rounds

• Run 400m

• 2x
  8 Box steps
  8 Ring Row
  8 Push up

• Run 200m

• 2x
  6 Deadlift
  6 Front squat
  6 Shoulder press
  6 Front rack Reverse lunge

• Mobility...

• Work on Tng Power clean

Every 2.30min x 6

3 Power snatch @ 60-70%
10 T2B
12 DB box step over @22,5/15kg

Rest day - what did you do?

AMRAP 2 x 3

12 Chest To Bar
12/9 Cal Echo bike
Max reps. Thrusters 42,5/30kg

Rest 1:00