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Warm up: 12 minute assault bike avgerage 9/6 cal per minute

Mobilize

A. Tempo Back squat 2 sec decent+2 second pause

2×2 At 70%

B. Halting Snatch to max

4×1 At 80%

C. 2 Front squat+1 push jerk to max

4×1 At 80%

D. Class

E. 10 down to 1 

Chest to bar pull-ups 

15 abmat su

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warm Up: 10 wallballs every :30 x 5 min

mobilize

A. 2 Snatch lift off+full snatch

2×1 at 75%

2×1 at 80%

2×1 at 85%

B. Power Clean to max then 7×1 at 80%

C. Snatch High Pull

5×5 at 70%

D. Class metcon

E. Every 3 minutes for 18 min

15 ghd su

15 chest to bar

20’ hsw

AFAP each round

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Rolling 100’s x 7

3 muscle  ups plus one more for every m +/-

A. Muscle snatch to max

then 4×1 at 85%

B. Snatch grip Push Press

5×3 at 75%

C. Hang full clean

5×2 at 80%

D. Class

011419

warm up: row 2500 m

mobilize

5-3-1 Snatch Warm up

A. 2 position snatch (floor and knee)

up to max then 3×1 at 80%

B. Clean Grip Speed Deadlifts

5×5 at 90%

C. Front Squat every 4 min

5-5-3-3

D. Class

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warm up

12 min emom

1: 16/12 cal row

2: 16/12 cal bike

3: 16 alternating db snatch 50/35

A. Front squat plus jerk up 4×1 at 70% of 1 rm clean and jerk

B. No hook no foot power snatch

10 lifts total.

C. Up to you. Class workout, lifting, gymnastics etc… tomorrow is Snatch/clean and Jerk testing day