Snatch 2/50% 2/60% 2/70% 1/75% 5×1/80%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 5×1/80%

Roll Out 5-10min

3×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

2x10ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Core Activation
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

3 Rounds
5 True Push-up
5 Scapula Pull Up + Chin-up
5 Supinated Pull Up + Scapula Pull-up

3 Rounds
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
5ea Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance
10 Turtles

3 Rounds
12 DB Skull Crusher
12 Rockers
12 Archers

3 Rounds
12 Pull Overs
12 V Crunch
12 Cobras
12 Oblique Dip

Rest

Rest