FS + Snatch Balance + WOD

Front Squats x1 x3 80kg Snatch balance x3 x5 50kg Then, WOD 7 rds for time 7 pull up 7 Ring Dip 14 Squats Time=> 8:35 Handstand Hold 30secs x5

Pownr C&J + WOD

Power C&J (30secs Interval) x1 x8 70kg Then, WOD 7mins amrap 5 DL 100kg 50 DU Total=> 5rds + 5 DL

Strength Training

Strength Training Box Squats (12 secs interval with Bands) x2 x10 50kg Bench Press (with sling shot) x3 x5 75kg Barbell Row x10 x5 80kg Cable Reverse Triceps ext x10 x5 20kg Superman Hold 20-20-20-20secs

CFSG

Snatch x 1 x 3 115/115/135 Back Squat x 1 x 3 190/210/210 Then, WOD 5, 4, 3, 2, 1 Thruster 190# 2, 4, 6, 8, 10 Burpee Time=> 9:45 (140)

Snatch DL + WOD

Snatch DL 3-3-3-3-3 80kg Then, WOD For Time 10-1 KBS 2pood 1-10 Burpees Time=> 9:53

Strength Training

Box Squats (12secs interval) x2 x10 60kg Strict Pull Up x4 x6 Strict HSPU x2 x8

Strength Training

OHS x3 x5 60kg Bench Press (12 secs) (with Blue band around back) x2 x10 50kg One arm DB row x4 x5 45kg Cable Triceps ext x10 x5 25kg