A) Muscle ups/Chin-ups 3 x 5ss Box jumps 3 x 5 Rest 60s

B) Front Squat 3 x 5 Rest 90s"

C) 14 minutes, for form: 3 chin ups (strict) 6 thrusters Rest 30s


A) 5x1 Snatch Balance and 2 Overhead Squats

B) 4x3, 3 stop Snatch Pull (pause just off floor, just below knee and at mid Hang)