Warm Up: Tabata Handstand Holds and Overhead Squats
A. Mobility- Barbell Front Rack
B. Strength: Push Jerk 5×3 Building off 70% 1RM
C. WOD – AMRAP 15 Minutes
15 Hand Release Pushups
10 Deadlifts (110/70kg) (Fitness: 70/40kg)
5 Bar Muscle Ups (Scale to 10 Pullups)
Cooldown: Banded Hip Mobility
OLY LIFTING
A. Squat Snatch 2×3 @75%, 3×2 @85%, 1×1@ 90%
B. Snatch Grounds Pulls 3×3 @snatch single weight
C. Snatch Shrugs (from high Hang) 3×3 @90/95/100% 1RM
