Pre-game:
DROM drills
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 2RM FS
Extra work:
Capacity:
4) With HR under 150 BPM:
Row 5k
Strength:
4A) 4x5 weighted GHD raise
4B) 4x 1:00 L-sit