1 . every 30 sec x 8 0-4 min
1 snatch grip dead lift 120% of max snatch
then e2mom x 3, 4-10 min
10 reps dead lift adding 10/5 kg every set
2 . for time
20-10, 16-8, 12-6, 8-4 reps
db snatches & bar muscle ups
scale option: a. scale muscle up reps ex. 6-5-4-3 reps
b. one arm db snatches & pull ups or ring rows
20-20, 16-16, 12-12, 8_8 reps
3. 3 sets of
30 flutter kicks
15 pinch plate bench
15 db biceps curl
