Warm up: 400m run or 500m row PVC warm up: complete 1 round 8 PVC OHS 8 PVC snatch balance 8 PVC Sotts press Kettlebell Complex: complete 2 rounds 8 KB SDHP 8 KB snatch swing 4 R arm KB OHS 4 L arm KB OHS WOD: 15 rounds of: power snatch immediately followed by 5 OHS Start light and add weight each round Start each round every 3 minutes (E3MOM) Powerlifting: A. shoulder press: 1×5 @ 60%, 1×5 @ 70%, 1 x max reps @ 75%, rest 3minutes between B. front squat: 1×5 @60%, 1×5 @70%, 1 x max reps @ 75%, rest 3minutes between C1. 3 x 10 Russian step ups, rest 30 seconds C2. 3 x 10 weighted sit ups, rest 30 seconds
