W1.S1

A. Muscle Snatches 5RM @7-8RPE
20kg/5; 30kg/5; 35kg/5; 40kg/5; 45kg/5; 50kg/5 felt RPE8 no straps (total time 12')

B. Hang Snatch from Hip 3RM, then -10% for 3 @7-8RPE
20kg/3; 30kg/3; 40kg/3; 45kg/3; 50kg/3; 55kg/3 felt RPE8; 50kg/3 no straps (total time 15')

C. Back Squats 10RM, then -10% for 10 @7-8RPE
20kg/10; 60kg/10; 70kg/10; 80kg/10; 85/3 (felt heavy and more than RPE8); 72kg/10 all beltless (total time 15')

D. Accessory Work:
4 Sets:
Bird Dog x 3 times/side holding the position 10-15''
Side Plank Reach Through x10 each side
Slingshot (or mini band) hip circle walks 10 steps to the left/10 steps to the right
GHR x 10
Done

Rest 10'

E. Met Con
EMOM 15'
a) 20DU + 6 Bx Jump over@24''
b) 20DU + 6 C2B
c) 12 Am KBS @24kg
Done