WARM-UP

Every 1:15 for 3 rounds
Muscle squat snatch
55 3/3
Every 1:30 for 11 rounds
Squat snatch
60 2/3 70 2/3 80 3/2 85 4/2
Every 1:45 for 9 rounds
Squat clean fron block
60 1/3 70 2/3 80 2/3 85 1/3 90
½…..?

WEIGHTLIFTING

60 sit up
40 ghd back extension
Deficit Push – up 3/12
Box jump de Alto 50 5/5