CF:A) Plyo pushups to plates 3 x 5 ss Roll outs 3 x 5 Rest 60s

B) Hang Power Snatch 3 x 5 Rest 90s

C) AMRAP in 8 minutes of: 6 hang power snatch 60/40kg 12 burpees 24 situps

OLY: A) 5x2 1 Snatch Pull and 1 Mid Hang Snatch,

B) 4x3 explosive wide grip hip pulls (big extension, high elbows)