Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
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FITNESS-
A. snatch grip push press + 5 OHS x 3 sets – light weight.. working on your form
B. Clean lift off + power clean from pause @ knee (1+1 x 5) x 3 sets
+
5 minute amrap
200m run
10 burpees

rest 5 minutes

3 minute amrap
12-9-6-3
jumping pull ups
wall balls

rest 5 minutes

400m sprint

PERFORMANCE-
A.  snatch grip push press + drop snatch (2+1) x 3 sets – light weigh.. working on your form , if you can’t OHS – then catch in 1/4 position
B.  Clean from pause @ knee 2 x 3 sets @ 70-75% of clean
+
5 minute amrap – 90%
200m run
10 burpees

rest 5 minutes

3 minute amrap – 95%
9-6-3
pull ups *scale up to CTB if you can
thruster, 95/65

rest 5 minutes

400m sprint – max effort