A. Overhead Squat
8, 6, 4, 8, 6, 4
15min CAP

B. Every 5min x 5 @ 88%
250m Row
15 Thruster @ 75/53, 95/63

C. Stretch
Shoulder/tricep/lat focus

S+S

A. Snatch Pull 5 x 1.1.1 @ 85-90%

B. 9min EMOM

1- 30sec Weighted Plank

2- 30sec GHD Hip Extension Hold

3- 15 V-up

C. 1 Snatch @ 78% Every 30sec

x 12