Warm-up
15′ alternating minutes
15′ handstand walk
4 muscle ups
10 kb snatches
Weightlifting
M.E. 1 clean and jerk + 1 hang clean and jerk
Strength
a) 5×5 jerk
b) 5×5 reverse hyper
Metabolic Conditioning
6 RFT
3 Squat Snatch
6 OH squat
9 Chest to Bar Pull-ups
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