DB thrusters

5 x sets of 5-10 reps

nft just tekkers and weight feel 

Recovery movements

in 30 minutes complete

1) 3 x 10 back squats @ 40% of 1rm

2) row 1 km

3) 4 rounds NFT for quality of

12 x alt DB snatch

12 x walking lunges

12 x box step up/step down 

this is a recovery session so to be  performed at 60% of max effort. part of training recovery