A. Complete 2 rounds for quality of:

10 Ring Hamstring Curls/side

10 Inverted Shoulder Taps

10 Band Face Pulls

———-

B. complete the following for time of:

400m Run

30 Wall Balls (20/14)

15 KB Swings (53/35)

5 Bar Muscle Ups

17.30 Gymnastics:

18.30 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!

B. Snatch Pulls

B.1 Five sets of three reps at 110% of your 1RM snatch.

B.2 Three sets of five reps done as TNG at 80% of your 1RM snatch.