Day 4

Snatch 1 x 2 @ 75%

Clean and Jerk @ 75% 

Back Squat 

6 x 2 @ 80%

S/S

Ring MU practice 

Band in rings Strict MU practice 3 x 3 

Hips to rings 3 x 3 

Band in rings transition 3 x 3 

WOD: 17min AMRAP 

3 Ring MU

9 DB Thruster 50/35

Ascending ladder of burpees (add 2 every round) 

Round 1- 2 Burpees 
Round 2- 4 Burpees 
Round 3- 6 Burpees….