Primer use as warm up
1x
:90 bike/row/VC
8/8 1/2 kneeling LM press
8/8 tall kneeling (tk) press out
8/8 tk rotation
16 bb hollow rocks
16 hollow body floor press
Then
1x either with clean grip or snatch grip
8 rdl
8 bent over row
4 muscle
4 squat
4 hang power
Oly
Choose one either snatch or clean to work
Every :90 x 5
1 power clean/snatch
1 Hang power clean/ snatch
3 front squats/ ohs
WOD
For load and time-ish
6 x
15/10 cal bike or 20/15 row
10 db deadlift
10 db bench press
Score combined load of deadlift and bench