Subject to change based on class programming. If you are using this as a template or exactly please return the favor to your teammates and coach by reporting your scores on a regular/daily basis.
Warm Up: 3 rounds
A-T-Y-T Crossover Symmetry x 5
10 Right leg Step Ups 24/20
10 Left Leg Step Ups 24/20
15 Ovhd Squats Empty Bar
A. For Time
1 mile Bike
30 Squat Snatch 155/105(Must be done with 30th snatch by 9 min)
1 mile Bike
B. Class
C. For Time
50 GHDs
20/15 Muscle Ups
50 GHDs
D. Strength Training
3×3 Snatch
3×3 Front Squat
Follow this session with 2 quality rounds+1 Fast Round of
40 Air Squats
20 Push Ups