Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Knee hugs to lunges
Barbell warm
Muscle snatch/clean x3
Ohs/ FS x3
Snatch/ clean x3
Strength
Work up to max snatch or clean and jerk
Dropsets 7×1 @ 70% of days max
Conditioning
800m run
30 pwr snatches 50/25 +60/35
150 double unders
30 Burpees
100 double unders
30 pwr clean
50 double unders
400m run
