Warm up: row 1500 m +5 rounds of :20 sprint/:40 chill
mobilize as needed
A. 5×16 alternating top to top db press
B.class
C. 4 rounds
400 m row
8 burpees
8 box step overs 50’s/35’s
8 hspu
rest 2 min
OR 12 WEEK STRENGTH BIAS CYCLE
warm up:same
mobilize as needed
power Snatch
6×1 @ 75% of yesterday full
clean and jerk
6×1 @75% of yesterday
arnold press+barbell underhand row super set
4×10+10
class at 75%-80% effort