Find heavy set of 3-5 reps for:
no TNG Deadlift (reset for every rep)
3 sets of:
12-16 KB-Front rack walking lunges
rest 30sec.
ME Chin ups (minimum 10 in first set)
rest 60sec.
3 rounds
10 Good Mornings
10 stick crunches
je 20m single arm F.walk
Find max weight for:
Snatch + Hang Snatch
then
3x @ 90-92,5%
4x 4 (add weight from last week - 1-5kg by feel)
20min EMOM
1. 18/14cal row
2. 1 round of "Cindy"
3 sets of:
6-8 Jefferson curls
6-10 ring body saw