1. Strength
3×3 OHS
2. Snatch Skills
A. 6×2 Snatch Pull from High Hang – pockets
B. 4×2 Snatch Pull from Hang – mid thigh
C. 2×2 Snatch Pull from Ground
3. Gymnastics Conditioning
6 sets of 60% of best unbroken set of Muscle ups
4. Conditioning
1K Row
30 Overhead Squats 60/40kg
30 C2B
500m Row
15 OHS
15 C2B
5. Accessory Work
35 GHDSU
35 Hip Extensions Cross Over Symmetry Iron Scap Protocol (side steps 35each side)
35 GHDSU
35 GHD Hip Extensions