Warm-up:
15 Banded face-pull and press
3 rounds:
3 Arch/hollow swings + 3 butterfly pull-ups + 3 C2B butterfly
5 Hang snatches
WL:
1) Snatch 7x1 @ 70-80%
Strength:
2) For speed:
EMOM for 10:
BS: 55x3
3) For time:
Run 800m
50 Burpees
Run 800m
Open competitors only:
For time:
Row 100 calories
AD 100 calories
Extra work:
Strength:
1) 3x10 Bench-press, @80% of 10RM
2) 3x10 Ring-rows
PR:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans