Thursday

EMOM 15 minutes First 5 minutes: Overhead Squat 3x a minute

Second 5 minutes: Snatch Balance 2x a minute

Third 5 minutes: Hang Squat Snatch 1 per minute

Then:

Box Back Squat 3x5 @ 75% of 1 rep

Conditioning:

5x Inverted Hangs on rings

Either GHD sit ups or Mountain Climbers on rings 10-15-reps