A. MU Progressions

B. For time:

50 Back Squats 60/40kg

10 MUs

40 Front Squats 50/35kg

10 MUs

30 OHS 30/20kg

10 MUs

20 Air Squats

10 MUs

20:00min Time cap

18.30 Gymnastics:

A. 5 Sets of:

A1. 10 Scap push ups

A2. 10 Active hangs

A3. :30sec. (Pseudo planche) Plank hold

A4. 10/10 Side over arches

B. 10:00min AMRAP of:

20m Bear crawl

20m Burpee Broad jump

19.30 Weightlifting

A. Power snatch + hang power snatch + TNG snatch + hang snatch

A.1 Establish a daily max in the complex.

A.2 Do five additional sets at 90% of the weight of the heaviest complex.

B. Snatch pulls

B.1 Ten sets of one snatch pull + one hang snatch pull + one TNG snatch pull + one hang snatch pull at the weight of the heaviest complex from A.1.