Crossfit
In pairs
AMRAP 4 , for a total of 8 sets
15 wall balls
200m Row
alternate each 4 mins
Quwwa Barbell
Snatch drills 1×3
Snatch balance 8×3 build to heavy 3
Hang snatch 5 x 2 at 85% above
Ghd sit ups 4 x 15
helicopters 4x 10
press behind the neck snatch grip 4×10