5 x 3 snatch high pull [VIDEO](

), 70 % of 1 RM snatch

4 x around rack

3RNFT
10 hamstring curls hanging w 14lbs medball
30 m upside down on walk 16kg (15 L+R)
60 sec prone plank

Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (65#).

Strength:
1-1-1-1-1 Deadlift
1-1-1-1-1 Bench Press

Work Capacity: 2 Rounds for time:
10x Dead lift (135#)
10x Pull-up
10x Push-up

Front Squat

6 x 2 @ 80%

9 Sets of 3 Reps with highest weight you can lift properly. List the weights of each set

DL 335,345,345,345,345,345,345,355,365
BP 275,275,275,275,275,275,275,275,285x2

20 Ring Dips
20 Tri-extension #45
13 Ring Dips
15 Tri-extension #45
9 Ring Dips
10 Tri-ext #45

3rds
1 minute Push Press @ 135# (12, 12, 12)
1 minute rest
1 minute Burpee (15, 15, 15)
1 minute rest
1 minute T2B (15, 15, 15)

Spicy Fran
21-15-9
Thrusters 65/45
C2B Pull-Ups

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medium green + purple bands, not all chest to bar

Flat bench press kb/db 4sets of 15reps, rest 1min.

5rounds for good sweat and high pulse.
-10 barbell back squat 60kg
- 2x10m sled rag sprint 50kg
Rest as needed but keep it short.