Warm up:
1k row+4 min of 12 burpees emom
Mobilize
A) class
B) snatch
5×2 drop in between.
No more than 75% of 1rm for all reps. Focus on technique.
C) 10×1 back squat w/1 min hold before rep
D) 300m easy row+200 m moderate+100 m sprint x 6 rounds
E) 3 min run out+3 min run back+:30 rest
2 min+2 min+:20+1 min+1 min+:10
No rest in between