Warm Up:
1250 m row+5x:20 sprint+:40 chill pace
mobilize
A. Snatch
2×2 at 75%
3×1 at 80%
B. Snatch Pull off riser(45 lb plates)
5×5 at 90%
C. Back Squat every 4 min
4-4-4-4-4
D. Class
E. 21-15-9
Ghd sit-up
chest to bar pull-up
ring dip
Warm Up:
1250 m row+5x:20 sprint+:40 chill pace
mobilize
A. Snatch
2×2 at 75%
3×1 at 80%
B. Snatch Pull off riser(45 lb plates)
5×5 at 90%
C. Back Squat every 4 min
4-4-4-4-4
D. Class
E. 21-15-9
Ghd sit-up
chest to bar pull-up
ring dip