Pre-game:
T-spine mobility and overhead mobility
Warm-up:
5 Hang-snatch High-pull
5 Hang Power Snatch
5 OHS with 3 sec pause at bottom
Load the bar with 50%, then...
WL:
1) EMOM for 18 minutes:
1 Pause Snatch @50-60% (3 sec pause at knee)
2) EMOM for 12 minutes:
1 CJ@50-60%
Conditioning:
3) 6x200m sprint
Rest 1:2 (work:rest) after first three rounds, then 1:1 four rounds 4-6.