4 rounds every 2:30

4 Shoulder presses
3 Push presses
2 Push jerks
10 s Oh hold

AHAP

Back Squat 5x6 AHAP

Try to stay consistent with the weight for each set. (72-78%)

5 Sets of

1 Hang Power Snatch + 3 Hang Squat Snatch

*Build to moderate set,

Sitting High Jump

Find max in 10min

then 3 x 3 @ ~90%

1:30min rest between sets

*score height in cm

3 - 2 - 2 - 2+

Deadstop*

TM (1 rep reserve every set)

4 Rounds for quality

YGIG/movement

6-10 Ring dip
6-10 C2B
6-10 HSPU
6-10 T2B

20 Mins working on Ring Muscle Ups

For time:

500m Row

5 Rounds every 1:30min

On the 00:00
Hang Squat Snatch

On the 00:45
Squat Snatch

60/70/75/80/85%

--Rest 1:30min--

Then

Every 1:30

4 rounds to find heaviest Snatch

Sitting in a straddle position

3 x 8 / 8

AHAFA