mobility
T2bar

complete 3 x 7 strict T2B

 inbetween sets 

3 x 30 du as fast as you can

WOD
0-5 mins

complete 30 snatches 45/30kg

everytime you break 4 burpees

5-10 mins

3 rounds of

12 x unbroken thrusters 45/30kg

30 du / 60 singles

10-20 mins

find a heavy clean and jerk