A. Technique session. Loads around 50-60% of beautiful 1 RM. Every 30 sec for 10 min: 1 Clean & Jerk Every 30 sec for 10 min: 1 Snatch B. @ 90% effort, 4 rounds with 30-45 sec rest between combos. B1. 4 hip thrusts @ 3216, never lose posture. B2. 8 HBBS B3. 4 strict pull-up + 4 negative chin-up with 5 sec down (assisted way up) B4. 6 close grip Dumbell bench press @ 31X1 + 4-6 Dips @ 21X1 C. @ 80% effort, AMRAP 20 min: 3/3 Half turkish get-up (up to straight arm and hips in the air, medium weight) 5/5 40/45 cm KB Step-ups (same weight as TGU) 10 straight leg Toes to bar 10 Sprawls