Warm up: 10 min bike
(:12 all out/:48 slow)
Mobilize shoulders
A) 6 rounds
24 ghds*
8 db squat snatch 100/70
*scale ghd to 18 if your are resting a lot. Unless you already scaled the db.
B. 7×5 front squat
Take your time here. Get 7 quality sets of 5 at heavy weight.
C. Class