[A] Warm-up
[B[ Strict Press
40%x5, 50%x5, 60%x5
75, 85, 95
[C] SOTS (Snatch grip) 3x3- light
55, 55, 55
[D] Drop Snatch + OHS (1 +2) x3 light
55,55,55
[E] E4 minutes for 16 minutes (4 sets)
250m row
10 S2OH (#115)
15 push-ups
Finish each round ~ 2:38-2:45
[F] Accessory work
[F.1] Powell raises (#5) x 10
[F.2] Lateral raises (#7) x 10
[F.3] Hercules holds x:30 second 9#7)
Super set each exercise for 4 sets
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