Weightlifting: 5 Sets across@70%-75% of:

2 Hang Snatch Pull + 1 Hang Snatch + 1 OHS (3 sec hold at bottom)

Then: 3X3 Hang Snatch pull@110% of your 1RM.

*Rest as needed.


WOD: For Time:

10 Hang Power Cleans @93\65Kg

20 HSPU

8 Hang Power Cleans @93\65Kg

16 HSPU


WOD 2: 5 RFT:

45 DU

9 Bench Press, 1x bodyweight

3 Rope Climb (Legless)