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50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

Snatch 3×1 @90% @60KG 4 attempts. Missed 3
Power Snatch 5×3 @45KG *Controlled Pull till Mid thigh
Chinese Barbell Row 5×5 @40KG
5R [10 Pull ups + 10 Dips]
3R [20 Lying down straight leg side to side + 20 sec hold/side]

1. Snatch Balance 6×3 @ 70% 1RM @45KG
2. Hang Snatch, 6 sets work to 90% effort @60KG
3. Hang Snatch 5×2 @ 75-80% effort @50KG
4. [10 Ring Rows + 10 Push Ups] x 5R
5. [8 V-Tucks + 5 Jefferson Curls @ 20kg] x 4R