warm up: 5 min bike+5 x:15 second sprint/:45 chill
A. Power Snatch to max; then 85% 4×1
B. Power clean and push jerk 85% of weekly max 6×1 (or if you don’t have one find it then 3×1 at 80%)
C. Superset 3×8
Deficit(2-4”) Deadift
GHR
back ext
D. 10 am Class(TBD) or Metcon:
12 min emom+8 min AMRAP*
Min 1: 15/12 cal Assault bike
Min 2: 15 wallballs 30/20
min 3: 15 kb swings 70/53
min 4: 15 box jumps 30/24
during emom hold the above structure. During 8 min AMRAP keep the rep count at 15 and AMRAP it.