warm up: 5 min bike + 3-5 minutes of hip circle drills and shoulder mobility
A. Every 2 min for 16 minutes
3 snatch lift offs+1 snatch+1 hang snatch+1 ovhd Squat
B.
2 minutes max hsw in 20’ increments
Right into 2 min max bar mu
C. Class workout
D. 20 min max cal bike
Minimum target: 250/200