Pre-game:
Warm-up:
EMOM for 8 minutes:
2 position Snatch (floor, knee), working up to 60%
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 work:
Capacity:
4) With HR under 150 BPM:
5 rounds:
6” AMRAP:
15 Power Snatches (75/45)
10 Ring dips
15 OHS (same as PS)
10 Ring rows
15 V-ups
Rest 1” between rounds
Strength:
4A) 4x8 GHD raise
4B) 4X20 V-ups