warmup
STRENGTH
every 3 min x12:00
4 deadlifts @72%
5 seated box jumps
EVERY 2 min x8
snatch balance + Oh squat
1x3+3@62%
3x3+2@70%of snatch
HWPO
2/2/2/1:00 rest
2 rope climbs
15/12 bike
in remaining time max thrusters 95/75
ACCESSORIES x3
10 weighted ghd back ext
15 hamstring slide (rower)
:30 side plank (each)