A. 3 set: -ohs squat hold x :30 -l sit

A. 3 sets: -seated external rotation x 8 per arm

A. push press + push jerk x 1+3 x 5

A. snatch pull + power snatch x 1+1 x 5

A1. back squat x 3 x 2 90% B. back squat

A. bench press x 8,6,4,2,2 B. complete in teams for

A. 3 sets: -strict pull ups x amrap -run x

A. hang power snatch + snatch grip push press x

A. 3 sets: -muscle clean x 10 -flr x 1:00

A. 3 sets: -ohs hold x :60 -db curl +