Warm-Up
200 Meter Mixed Rack Carry(overhead/front rack)
2 Rounds
5 Upside Down Air Squat(31X1)
10 single Arm Press
15 v-up
30 second plank hold

Extra Warm
3xME handstand Push-up
1: strict
2: kip until you lose consistency
3: go for broke

Strength
Every 2:15 for 5 Rounds
5 Push Press (go for challenging sets, no failure)

Conditioning
500 Meter Row
21-15-9 Unbroken Reps of
Shoulder to overhead (135/95) (155/105) (185/125)

Finisher:On your own
4x10 SA Half Kneeling Press(each side)

Weightlifting Club
E2.5MOM for 5 Rounds
3+3+3 Hang Power Snatch(below the knee)+Push Press+ Overhead Squat 75%

E2MOM for 4 Rounds
1+2 Snatch extension + Hang Snatc(below the knee) 85%

E2MOM for 5 Rounds
1 Snatch @ 88% of 1RM

Every 2 Minutes for 4 Rounds
3 Floating Snatch extensions @ 92%