1 . e2mom x 5, 7 hang power clean – 14 t2b
2. 8 min ladder, 1-1, 2-2, 3-3, 4-4, ……
thrusters – pull ups
weightlifting
1a . emom 5 min, 3 snatch 2nd pull 110% of max snatch
1b . in 7 min build a heavy snatch
2a . e1,5mom x 4, 2 clean 2nd pull – 2 hang squat clean – 2 push jerk
2b . e1,5mom x 4, 2 split jerk
3 . e2mom x 5, 3 dead lift
4 . 3×10 dumbbell bend over raises
3×10 biceps curl