A.M

Lifting

ALL SETS % OF HS

Power Snatch + Hang Snatch (knee) 1+1r HS

Power Snatch + Hang Snatch (knee) 5×1+1 @83% (across)

Muscle Snatch 15r @50% F/B Squat 4×5,5,5+@93%

 

P.M

WOD

EMOM 5′

Clean + Jerk 2+2

EMOM 5′

Clean + Jerk 1+2

EMOM 5′ Clean + Jerk 1+1

then
21-15-9
Hang Clean
Front Squat
Bar Facing Burpees

 

Engine

3 rounds

bike 4 minutes, rest :90 minutes

 

Back+ Ab

5 rounds

5 Verticle Dragon Flag 60 Arch Body Rock