Pre-game:
Warm-up:
EMOM for 8 minutes:
3 position Snatch (floor, knee, hip), working up to 60%
WL:
1) 1 Snatch EMOM for 12 minutes @60-70% of 1RM
2) 1 CJ EMOM for 8 minutes @60-70% of 1RM
Strength:
3) FS 4x5@70%
Extra work:
Capacity:
20-30 minute AMRAP with HR at or below 150 BPM:
Handstand walk or bear crawl 50’
Row 1,000m or bike 3k
7 Muscle-ups (strict preferred)
14 Strict TTB
Skill:
4) L-sit 4x1:00