Warm up:
4x
Row 250 m
5/3 muscle ups
Mobilize
A) definitely try to do this before class
every 3 minutes for 18 min*
1 power clean+2 hang squat cleans+1 split jerk
*225/155 try to start here or heavier
B) class
C) 30 min EMOM*
First 10 min
7 strict chest to bar pull-ups
Next 10 min
7 strict toes to bar
Next 10 min
7strict deficit hspu 4/2″
*go for unbroken. Can be two sets. If not two sets or less scale the reps.
Accessory
3 x 15
Bulgarian Split squat
3 x 15
Double dumbbell row