W1.S2

A. Warm up with OH Squat variations - Snatch Balance + OHS work up to 73% of Snatch 1rm
20kg; 30kg; 40kg; 50kg; 55kg; 60kg (took 8'); beltless

B. Snatch Grip Push Press Behind Neck 5RM, then -10% for 5 @RPE7-8
20k/5; 30k/5; 40k5; 50k/5; 60k/5; 70k/5 felt RPE7+; 63k/10 no belt (took 12')

C. Bench Press 10RM, then -10% for 10 @RPE7-8
20k/10; 30k/10; 40k/10; 50k/10; 60k10 RPE8; 54k/10 (took around 15'); beltless

D. Upper Muscular Balance
3 Set
1a. Weighted Push-Ups 8 reps
1b. Bentover Rows 8 reps (prone/supine/prone)
1c. Wtd pull-up 3.3.3rep rest 10'' btw (prone/supine/prone)
Did with 10kg vest all UB; Bentover rows with 50kg

E. Skill Work (fatigued)
5 x 30 UB double unders *start over if you break
No fails

Rest 10'

F. Met Con 1
AMRAP 14
5 Strict Handstand Pushups
10 Wall Balls 20/14 to 10'
15 Burpees
(strict HSPU to abmat):
1st round  1'45'' (5HSPU ub)
2nd round  3'15'' (3+2 HSPU)
3rd round  3'05'' (3+2 HSPU)
4th round  3'25'' (2+1+1+1 HSPU)
5th round 2+1+1+1 HSPU + 10 wallball

Rest 15'

G. Met Con 2
5 x 200m Row Intervals @80% resting 1:1
1. 38.8'' @1'36.9'' /500
2. 38''
3. 38''
4. 37.5'' @1'33.7''
5. 38.6''