Every 2min for 3 rounds:
3 snatch (tng) @50-60% 1rm
Every 2min for 3 rounds
2 snatch (tng) @70-80% 1rm
Every 2min for 3 rounds
1 snatch @85-95% 1rm

1.) Row / Bike / Run
2.) Burpee over bar (Lateral)

• Go hard, but sustainable pace.

5RM front squat from the floor

Warm Up 12 min

12/9 Cal Echo bike
5 + 5 Db Snatch
5 Strict Pull Ups
3 + 3 Db Thrusters

Bench Press

6 x 4 x 82-85%

SO 3:00

Front Squat

5 x 3 x 60 - 65% 2 sec down. Fast Up!

SO 3:00

Find a heavy set in 20min.:
5 Hang Power clean

3 squat snatch @60/42.5 (scale to 50/35)
3 muscle up (6 c2b)
30 DU

Floor press 4x8x65%, 8+65%

DB Hammer Curls: 3 x 8-10. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)