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Olympic Lifting 5 sets: Snatch dead-lift with pause below knee, Hang muscle snatch, Snatch press, Snatch push press, Snatch balance 6 sets: Snatch pull, Power snatch, Full snatch 6 sets: 2 Power snatch

A1. Squat 4×4, 2×4, No rest A2. Chin-up 4×4, 2×4, Rest as needed B1. DB Deficit lunges 1×6/s, 3×6/s B2. Snatch grip bent over row, 1s pause at top 1×6, 3×6 C. For time: 40 cal row, 30 Wall-balls 30/20, 20 cal row, 10 Wall-balls 30/20

Skill Pull-ups, Toes to bar 3 Rounds not for time: 3 Wall-climbs, 10 Strict toes to bar, 20 Hollow rocks, 5 Ring rows, 10 Prone, weighted passthroughs, 20 Plate swimmers

EMOM x6: Power clean, Front squat, Push press, Push jerk Rest 3 minutes EMOM x6: Power clean, Full clean, Push jerk, Split jerk Rest 3 minutes EMOM x6: Power clean, Full clean, Jerk

Skill Rope climb Conditioning AMRAP in 7 minutes: Mary – 5 HSPU, 10 Pistols, 15 Pull-ups Rest 7 minutes AMRAP in 7 minutes Cindy – 5 Pull-ups, 10 Push-ups, 15 Air squats