A. 3 Sets of:

A1. 6-8 Pendlay Rows(supinated), Rest 1:00min

A2. 00:30 Chin-over-bar Hold, Rest 1:00min

B. For time:

400m Run with Med ball 10/6kg

40 WBS 10/6kg

400m Run with Med ball 10/6kg

10:00min Time cap

16.30 Weightlifting

A. Back Squat 6x4 @ 80%

B. Snatch deadlifts

B.1 3x5 w 3s pause at the top

B.2 3x5 w 1s pause at the top

C. Snatch

C.1 Establish a daily max in triples.

C.2 EMOM for 12:00 - 1st min. 1 rep, 2nd min. 2 reps, 3rd min. 3 reps then start over again - 1st min. 1 rep, 2nd min. 2 reps, 3rd min. 3 reps

4 total rounds