Pre-game:
Warm-up:
EMOM for 8 minutes:
3 position Snatch (floor, knee, hip)
WL:
1) 15 minutes strict to find a Max Snatch
2) 15 minutes to find a Max CJ
Strength:
3) 15 minutes to find a 1RM FS
Accessories:
Capacity:
3 rounds with HR under 150BPM
200m Sandbag carry (bear hug)
10 Ring-rows
10 Strict TTB
10 Ring-dips
Row 1000m
30 minute cap.
Strength:
4A) 4x5 weighted GHD raise
4B) 4x 1:00 L-sit