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CF:

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

B) Front Squat 3 x 5
Rest 90s

C) AMRAP in 12 minutes of:
2 muscle ups/chin ups
6 front squats 70/45kg
12 box jump overs 24/20"


OLY:

A) Find a 1rm Mid Hang Snatch

B) Drop to 85% and perform 2 mid hang snatches EMOM for 6mins,

C) 4x2 Front Squats 4210 and 1 Split Jerk

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