warm up: rolling 100’s x 10
3/2 muscle ups +1 muscle up for every meter +/-
mobilize if needed
A. 1 snatch+1 ohs to max plus 6×1 at 85-90%
B. Hang Squat Clean and Jerk to max plus 4×1 at 85-90%
C. 3 sets
3 back squats at 85-90% of Monday 1 rm
7 ghr
D. Class