Workout of the Day:

A1. 3×20 Uppers Abs
A2. 3×20 Lowers Abs
B. 5x3min Bouts
5-10-15 Shuttle
9 Box Jump 24/20
12 Toes to Bar/Knees to Elbow/Hanging Knee Tucks
15 Deadlifts 225/155
C. Powell Raise 3×6-8 Reps/Arm

Competition:

A. Complete Complex 5 Times,
* Build weight each set rest as needed
Snatch Grip Deadlift
Hi Hang Snatch (vertical torso barbell at pockets)
Hang Snatch (Barbell just above knees)
TnG Snatch
OHS
* All Snatches are full squat
* Do not let go of bar

B. Start no later than 6pm
“Thor”
5 Rounds
50 KBS 53/35
1000m Run
50 Double Unders