If possible do two sessions. Warm up+Lifting in AM. The rest in the PM.
Warm up: 11 wallballs every :30 x 5 min
A. 4 sets 2 Full Snatch+2 Overhead Squats
B. 4 sets 2 Snatch Balance+2 Overhead Squats
C. Class skill: 10 min emom 3 touch and go deads at same weight.
On A and B all four sets should
working sets with the final set
being the heaviest of all.
C should be the same weight for
all sets. Think heavy but doable
D. 7 min clock
250’ hsw(50’ increments)
25 muscle ups
max power cleans 205/135
E. Every 6 min for 30 min
row 750 m
F. 800 m D-Ball Carry 100/70
alternate between front of body and shoulder every :30.