Dynamic warmup (10 min)
Strength
Power Snatch - 2x2 @ 50%, 1x2 @ 60%, 5x2 @ 70% (of 1RM snatch)
Halting Clean Deadlift - 2x5 @ 50%, 1x3 @ 60%, 2x3 @ 70%, 5x3 @ 80% (of 1RM clean)
KB Box Step-ups (16kg each hand or higher) - 3x10 each leg (complete one leg before moving to other leg).
Reverse Hyper Extension - 4x8
Wall Handstands - 5x:30; 30 sec rest between sets
MetCon
GHD Sit-ups + Row - 8 min AMRAP; 10 GHD SU + 150m Row
TTB + Push-ups - 5 rnd EMOM; 10 TTB/10 Push-Ups
Static stretch (10-20 min)