Warm Up
Mobilize and stretch

3 rounds
5 jefferson curls
1 TGU each side

Strength
Arms only muscle snatch
5×5 reps (lightweight)

Bench press
5-5-5-5

GHD back extension
3×15

Metcon
CF.18.04.17
3 rounds
90s each station
OH DB lunges 22.5/15
Front rack Barbell hold 70/35
Cal row
1 minute rest

*Barbell hold is scored in seconds: no drop = 90 points