Pre-game:
T-spine mobility and overhead mobility
Warm-up:
5 Hang Muscle-snatch
5 Hang Power Snatch
5 OHS with 3sec pause at bottom
WL:
1) E50S for 12 rounds:
1 Snatch @60-70%
2) EMOM for8 minutes:
1 CJ@60-70%
Conditioning:
3) 10x200m run
Rest 2:1 on first five rounds, 1:1 after that