Main class:A) 5x4 Snatch Deadlifts pausing just off the floor and just below the knee both positions for 5 sec, B) Hand Stand practice or seated DB Press 4x4 for 10mins, C) EMOM for 10mins for best avrg split: - 5 Burpees, - 3 sprints across the gym,

OLY Club: A) 4X4 High Hang Power Snatch or just the Pull, B) 4x5 Speed Front Squats 5310 (drive up as fast as poss),