Pre-game:
DROM drills
Warm-up:
EMOM for 8 minutes:
2 position Snatch (floor, knee), working up to 60%
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
Capacity:
20-30 minute AMRAP with HR under 150 BPM:
100M one-arm farmer’s carry weak side
100M farmer’s carry strong side
Handstand walk 50 feet or Bear crawl 100ft
10 strict Toe-to-bar
Strength:
4A) 4x5 weighted GHD raise
4B) 4x 1:00 L-sit