A:
Every 90sec. for 15min (10sets) do:
1 Snatch Deadlift + 1 Snatch (High) Pull + 1 Power Snatch + 1 Overhead Squat
B:
For time of 21-15-9 reps of:
Thrusters
Over and Under
American KB Swings
Time cap: 15min.
Level 1: 35/25kg + 16-20/8-12kg
Level 2: 42.5/30kg + 24/16
Level 3: 55/35kg + 28/20kg
GYMNASTICS
A:
Butterfly PU: technical coaching
B:
21-19-15-12-9-6-3
Strict DB shoulder press in L-sit position
Cal row
after each set 1 strict ring MU or PU (scaled)