Sorry for not posting here the last little while. If you are training for regionals do this as written. If not, do class first then cherry pick to fix your weaknesses.
1k row chill pace + 50 squats
Mobilize 30 min or more.. Do 4 legless during this time.
A) 2 mu + 1 full snatch + 1 hang snatch as challenging as possible every :90 for 10 rounds
B)1 full clean + 1 hang clean + 1 power jerk as challenging as possible every :90 for 10 rounds
C) 30 ghd sit ups + 7/5 mu + 60′ hsw x 3 rounds
D) 15-12-9 deadlift 275/185 box jump 30/24. Do this with a partner. One person does all 15 deads then the other does all 15. Continue this pattern until workout is complete.
accessory) 25 ghd hip extensions + 1 min accumulate free hs hold + 5 parallette hspu + 5 bar mu x 2 rounds