CF:A) Handstand push-ups 3 x 5 ss Nordic hamstring curls 3 x 5 Rest 60s

B) Power cleans 3 x 5 Rest 90s

C) AMRAP in 8 minutes of 6 HSPU or 12 pushups 12 hang power cleans 60/40kg 24 double unders

OLY: A) 1 Snatch, stand it up then wide grip RDL to just below the knee hold for 3sec then lower the bar to the floor slowly with back angle maintained and back perfect! Hold just off the floor (1 inch) for 3sec 5x2

B) 4x3 Behind the neck wide grip push press and 2 Over head squats