Strength/skills

Snatch balance
3-3-3-3-3

Snatch push press
1-1-1-1-1

METCON

For time:
21-15-9
Strict ring dips
Strict pull ups

Firebreathers
Weight vest on

Lite
Push ups
Banded pull ups or ring rows

Swimming workout

“TULLY”

4 rounds for time:

200m swim
23 dumbbells squat cleans 40/25

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Snatch sots press 5×5

Gymnastics
Front planche 90sec

Core
30 GHD sit ups
30 hip extensions

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