–

 

Gymnastics:

Glute-Ham Raises

4 x ME

 

WOD:

CrossFit Mainsite 170316

5 Rounds

10  Double KB Clean & Jerks 24/16kg

3 Muscle Ups

 

Weightlifting:

Muscle Snatch + OH Squats + Sotts Press

4 x (2+2+2)

 

Snatch

77% x 2 x 5

 

Snatch Pull

85% x 3

90% x 3

95% x 3

 

Clean Grip Deadlift

3RM for Day

then

80% x ME

 

Barbell Lunges

3 x 20reps

 

Abs