1) 5 Rounds NFT
3 High Hang Snatches @ 45%
20 Sec Handstand Hold Against Wall
2) 3 Rounds NFT
7 Snatch Grip Deadlifts @ 80%
30 Sec. Iron Cross Hold
3) 4 rounds nft
20 sec. bridge hold
5 toes to bar
4) 4 rounds nft
9 handstand steps against wall
3 clean and jerks at 55%
5) 3 rounds nft
30 sec v hang from bar
30 sec hollow slide hold
6) 3 rounds nft
4 squat snatches (40%; 50%; 60%)
Handstand hold (:20; :30; :40)
7) 4 rounds nft
4 high hang snatches @50%
20 sec. bridge hold
20 sec. handstand hold
8) 4 rounds nft
20 sec front lever hold
4 counter clockwise med ball throws
320 Gym 
1) 5 Rounds NFT
3 High Hang Snatches @ 45%
20 Sec Handstand Hold Against Wall
2) 3 Rounds NFT
7 Snatch Grip Deadlifts @ 80%
30 Sec. Iron Cross Hold
3) 4 rounds nft
20 sec. bridge hold
5 toes to bar
4) 4 rounds nft
9 handstand steps against wall
3 clean and jerks at 55%
5) 3 rounds nft
30 sec v hang from bar
30 sec hollow slide hold
6) 3 rounds nft
4 squat snatches (40%; 50%; 60%)
Handstand hold (:20; :30; :40)
7) 4 rounds nft
4 high hang snatches @50%
20 sec. bridge hold
20 sec. handstand hold
8) 4 rounds nft
20 sec front lever hold
4 counter clockwise med ball throws
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1) 3 rds. NFT
4-7 High hang squat snatch @45%
6-10 shoulder touches
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2) 3 rds. NFT
5 Snatch grip DL (60, 70, 80%)
V Support hold (15, 20, 25 seconds)
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