warm up: 15 minute chill bike(avg 10/7 cal per min) with three :30 sprints
mobilize
A. 35/25 muscle ups in as few sets as possible
B. No hook power snatch to max
C. Class
D. 25-20-15
GHD Situp
200’ farmer carry 53’s/35’s
12 WEEK STRENGTH BIAS CYCLE
COMP WARM UP WITHOUT THE 3x:30 SPRINTS
A. Snatch to max for the day then 4×1 at 85%
B. Clean and Jerk to max then 4×1 at 85%
C. Front Squat to max then 12 reps at 80% in as few sets as possible
Or Class
D. 4 sets of 15 ghd sit-ups + 10 ghr