Gillian, Jacob, & Natalie at Tiananmen Square.

Snatch 3/50% 3/60% 3/70% 3/80% 3/85%
Clean & Jerk 3/50% 3/60% 3/70% 3/80% 3/85%
Back Squat 5/80% 2×3/85%
3 Sets
Pistols 6ea/
Bent Over Row 12/

3 Sets
Rack Press 12/
Knees to Elbow 8/

Roll Out 5-10min

Warm Up (20min)

2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea 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:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (45min)

3 Sets
6ea Rear leg Split Squat w/BB
30sec Hand Stand Holds

3 Sets
6ea 2 Arm K-Bell Lateral Pick Up
6 Sit Up w/ Feet Anchored

3 Sets
6ea Split Squat
12 DB Skull Crusher
12 Rockers
12 Archers

3 Sets
6ea DB OH Step Up
10 Pull Overs
10 V Crunch
10 Cobras
15 Oblique Dip

3 Sets
10 Seated Sup Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)