ACTIVATION
Mobilize and go through your bb warm up
STRENGTH
Snatch (from blocks, bar at knee) 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% for 2 x 1
Power Snatch (from blocks, bar at knee) 3RM (9 RPE, no misses)
Grip Bench Press 80% for 5 x 5 Strict Press 5RM, then -15% for 2 x 5 (last set is 5+)
Barbell Rows (paused 2 sec on sternum) 3 x 10
CONDITIONING
Every 2 Min for 8 Min
250 M Row
14 Over Erg Burpees
Every 3 Min For 12 Min
400 M Run
Max Rep KB Swing #70#50#35
Every 4 Min For 16 Min
15 Cal Bike
20 Wall Balls #20#14