A. front squat x 1 x 5 90% B. jerk

A. 3 sets: - muscle snatch x 10 - ring

A. 3 sets: -bird dogs x 10 per side -russian

A. clean and jerk x 2 x 5 75% B.

A. 3 sets: -l sit x amrap -dips x 7-10

A. segment snatch x 1 x 5 B. snatch grip

A. front squat x 2 x 5 85% B. jerk

A. hang power snatch x 3 x 5 B. complete

A. 3 sets: -double unders x :30 -db bent over

A. clean x 3 x 5 80% B. btn split