Training

You won't hit everything everyday, failure is as good of a motivator as success, if you let it.

Warm:

20min ride easy

8min of:

8x OHS

5x muscle snatch

2x wall walk ups

5x hollow body rolls

Then

Bar warm up

5x 3-position hi-pull +snatch

Work up to heavy high hang snatch +snatch

1x@ 60, 70, 80, 90, 95, 100kg (miss), 100kg

Then

For time:

30-20-10

wall ball @ 9kg

pull-ups

4:31

Then

1x power clean +2 front squat EMOM/10min +5kg every rnd

1x@ 60, 65, 70, 75, 80, 85, 90, 95, 100, 105kg

x2 Pendlay row every 10 seconds of 60sec @60kg

2 sets 1min rest

x1 muscle clean +2 strict press every 10seconds for 60sec @ 60kg

2 sets 1min rest

Cool:

ride 20min easy.