MOBILITY/WARM UP
SMRT – Lacrosse Ball x1min per Glute, Roller x1min per Quad, x1min per ITB
TABATA MASH UP (20s A, 10s Rest, 20s B, 10s Rest etc…)
A. Air Squats
B. Supermans
SKILL/STRENGTH
30min to establish a 3RM Front Squat
CONDITIONING
“1/2 TOM”
AMRAP in 12 mins:
7 Muscle Ups
11 Thrusters (105/155)
14 Toes 2 Bar
OLY SESSION
Snatch
4×1 @ 85%
C&J
4×1 @ 85 %
Clean pulls
3×2 @ 90%
3×1 @ 100%