warm up: 1000 m row+ 30 yard ovhd walking lunge 45/35+30 pull-ups rest 2 minutes.
Repeat.
A) 0-20 minutes
1 snatch emom
B) 20-40 minutes
1 clean and jerk emom
C) 45 min-55 min
3 front squats
D) class running skill(same as class but doesn’t have to be done in class… If you’re a competitor, you had better be running hard.
E) 10 min emom
3 power cleans 225/145+2 muscle ups
at the end of emom go right into 160′ hsw. 10 pistols each time you come down. If it takes you longer than 3:30 (13:30 on the clock) then do another 60′.