Warm up: 15 minute chill bike ride. 17-20 mph. Then 5 min of :20 fast :40 slow
If you do barbell club that’s great. Sub out parts a and c for that.
A) 7×3 pause back squat. Use the same weight across all sets. No misses.
B) 300 dubs+3000m row+3 mile run
C) 1 power snatch every emom
Start at 135/85… Go up 10 lbs/5lbs each minute until failure. Once you fail go back down in same weight increments as fast as you can. Rest 3 minutes and start over.