Speed work, rest at least 2 min between sets
A1) hang power snatch 3x4x60%
A2) hops 3x10m
A3) drop jumps 3×4
A4) jumping push ups 3×5
B1) 4 rounds
10 thrusters 50kg/35kg
10 ring push ups
10 cal airbike
10 K2E