Warm up
8 min emom
12 burpees
12 pc and pj 95/65
Mobilize plus 3-5 sets of strict MU work. Low rings butt and/or heels on the ground and legs straight in front of you. Rep range from 3-5 reps.
A) 20 min emom*
1-10 alt
5 MU
5 squat snatch 225/155
11-20 alt
10 strict hspu
10 clean and jerks 135/95
*add reps at my n 5 or 15 to make harder if needed to make you suffer.
B) class
C) back squat
3×5
3×3
3×1
D) mobilize in between 5 sets of max effort strict chin ups.