Pre-game:
T-spine mobility
Overhead mobility
Warm-up:
EMOM for 8 minutes:
2 position Snatch (floor, knee), working up to 60% from an empty barbell
WL:
1) 15 minutes to find a 1RM Snatch
2) 15 minutes to find a 1RM CJ
Strength:
3) 12 minutes to find a 3RM FS
Extra credit:
Capacity:
4) With HR under 150 BPM:
30” AMRAP:
200m KB Farmer’s Carry (53/35)
then,
3 rounds:
10 Ring-rows
10 HR push-ups
15 air squats
Strength:
4A) 4x8 GHD raise
4B) 4X20 V-ups