Squat snatch
Work up to 80%RM, then lower to 70%RM and do 6 singles


4 rounds TC 25-35 min
36 Double unders
12 Chest to bars
30m bear walk
6 Squat snatches
2 min rest between rounds

3 rounds at lunch session

L1: 3 bar muscle ups+ 6 chest to bars, 15m handstand walk, 70/47,5kg
L2: 61/43kg
L3: 18 DU, pull ups, 43/30kg
L4: 36 single unders, ring row, power snatch 30/20kg