A. 4 Sets of:

A1. Side Plank w. shoulder proprioceptive - 30s 

A2. TriPod Row x 8/side

B. AMRAP 10

7 Toes to Bar

14 Wall Balls (20/14)

21 Double Unders

16.30 Weightlifting:

A. Hang power snatch + below the knee hang snatch + TNG snatch

A.1 Establish a daily max in the complex.

A.2 Drop down to 90% and do three additional sets.

A.3 Drop down to 60% and do thirty TNG snatches. You have to start each set with a hang power snatch + below the knee hang snatch. Not just in the very first set but after breaking up and starting a new set you have to do it too!