Pre-game:
40 Leg swings
10 PVC Pass-throughs
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:
Row, or Run, or Bike 20-30 minutes