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 GHDSU
35 GHD Hip Extensions
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