Warm Up: 3x
40′ bear crawl+40′ walking lunge+40′ duck walk w barbell ovhd+20 cal row
Mobilize
A)1-rep-max snatch
B)1-rep-max clean and jerk
C)
12-min. AMRAP:
25 pull-ups
50-cal. row
100 overhead squats 45/45
50 box jumps 24/20
25 pull-ups
D) class or 1 hour weakness
Accessory: Yoga or Crossover symmetry