Monday

B. 60:00 GPP

Warm-up
Warm-up
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength
Push Press (5-3-1+*)
5-3-1*
Push Press

*Set 1 – 70% x 5
Set 2 – 80% x 3
Set 3 – 90% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1.

Workout
Metcon (Time)
12 Rounds for time:

5 Wall Balls (11ft/10ft)
3 Ring Dips
1 Full Snatch @ 70% of Max

Note snatch weight in comments.

C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×5)
3×5
Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance