Warm-Up
10 Minute AMRAP of (easy pace)
12 side plank rotations(per side)
10 supermen
8 Single Arm Row (heavy, per side)
Double Front Rack Carry- 200 feet
       
Strength
5 Minutes to work up to...
8 Rep Romanian Deadlift(medium weight)
EMOM for 15 Minutes
Min 1: 8 RDL(add weight if possible)
Min 2: 10 Single Leg Toe to bar (alternating) (SLOW ON THE WAY DOWN, no kip)
Min 3: 30 second weighted plank

Conditioning
30-20-10
Banded Kettlebell Swings(unbroken)
Box Jump (28/22)
Between each round- heavy sandbag carry (200 feet)

Weightlifting Club
Every 2 Minutes for 5 Rounds
2+2+1
Power Snatch+Snatch balance+Overhead Squat
THEN...
Every 2 for 4 Rounds 2+1
Snatch Extension+ Snatch

8 minutes to continue working up towards
Snatch

Every 2:30 for 4 Rounds
3 Snatch Pulls @ 110%"