Pre-game:
DROM drills
Warm-up:
EMOM for 8 minutes:
2 position Snatch (floor, knee), working up to 60%
WL:
1) EMOM for 18 minutes
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:
Bike 10k at 150 BPM, every 5 minutes, starting at 5:00, HS walk or bear crawl 50 feet
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4A) 4x5 weighted GHD raise
4B) 4x 1:00 L-sit