Warm up: bike 12 min + 4 min :20 sprint/:40 chill
A. Snatch
70% 1×2, 75 1×2, 80 2×1
B. Clean and Jerk
Same protocol as above
C. Snatch shrug 6×5 at 105%
D. Banded deadlifts(focus on speed from floor)
6×3
E. 4 rounds 1:1 or alt w partner
28 wallballs 20/14
24 lateral box jump 16/12
20 mountain climbers
16/12 cal Assault bike
F. Tabata muscle up