Warm up:
3 sets
15/12 cal row
20 glute bridge/ 1s top pos
6 strict burpee
15/15 side plank hip touch
Strength:
High hang squat snatch + low hang squat snatch + snatch + ohs
3 x (1+1+1+1)
Front squat : build to 3 RM today minimum 5 sets 90%+
Metcon:
21-18-15-12 Bar facing burpee
7-6-5-4 Thruster 60-80/40-60 kg
Acessory:
Emom 12’
20 crossbody dumbbel biceps curl
45” side plank
45” side plank
30” hollow hold