A. 4 sets of:

A1. Half kneeling DB press 5x

A2. Deadlifts 6-8

B. 3 rounds for time:

5 T2B

10 Thrusters 60/40kg

15 Burpees 

17.30 Gymnastics

A. Wrist Mobility

B. Wrist Strength

C. Body Line Drills

D. HS Practice

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.

C. Front Squat Squat - 3x10 reps. Ascending weight.