1. front squat: 3, 2, 1, 1, 1, 1, 1 to a heavy not max single.
2. snatch: heavy single
3. clean and jerk: heavy single.
4. 100 sit ups.
Warm Up: Myofascial release, then range of motion drills and mobility work. Next, spend 10 minutes on an air-dyne or rower, increasing your intensity output each minute.
Strength: Deadlift - Work up to a 5 RM. Then 10 rounds, EMOM perform 2x deadlift (70%) + 1x max height box jump.
Work Capacity: Complete the following for time:
10-9-8-7-6-5-4-3-2-1 reps of: DB thruster (50#/30#), burpees, sit ups x 2.