A. Snatch: 1RM for the day
– only 2 misses allowed entire session
B. clean and jerk: 1RM for the day
– allowed 2 misses – same ^
: both A&B : from athletes weakest position
C. Front Squat : Bottoms up 3RM
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Emom x 10
Min 1: 7 deadlifts 225/153 + :15 bike hard
Min 2: 12-15 ghd sit-ups
Rest 2-3
Emom x 10
Min 1: 5 strict pull-ups + 10 push-ups
Min 2: 10 alt box step ups (athletes choice if use a weighted version)
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Running intervals.
.25 air runner – rest 1:1 ish x 5-6