A. 4 sets of

A1. 6-8 Banded Hip Pulls 

A2. 5 Low Pulls

A3. 5 TNG Hang Power Cleans

B. 5 min AMRAP:

Vert. Med Ball Throw to Box Jump x5

30s Medball FLR

19.30 Weightlifting

A. Snatch


A.1 Daily max in snatch for singles.

A. 2 Do ten additional singles on 90%.

B. Back squat

B.1 Daily max in triples.

B.2. Drop down to 90% and do three additional triples.

B.3 Drop down to 80% and do three additional triples of 1,5 back squats.

B.4 Drop down to 70% and do three additional triples of paused back squats. 3-5 seconds in the bottom position.