Weightlifting
10 Round
30 Sn:1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat(Ss%60)
30 Sn:Rest
-Then-
Barbel Conditioning
5 Round
30 Sn:Max Effort Thruster(50kg-35kg)
1 Min:Rest
-Then-
Core Strength
4 Round
1:30 Min :Plank
Rest:1 Min