Pregame:

Bicep opener 2 sets

Warm-up:

3 rounds:

3 Snatch from mid-hang

3 OHS with toe roll

3 BB windmills each arm

Load the bar with 40-50%, then…

WL:

1) Every 90 seconds for 10 rounds:

3 Hang Snatches, working up to a max, if you hit a max before the tenth round, drop weight and finish the EMOM.

Some people will use blocks today.

Strength:

2A) Snatch first-pull 5x5, working to a 5RM

2B) 5x5 Strict Weighted Pull-up

Conditioning:

3) 2 rounds:

2 minute AMRAP:

Cleans (185/135/60%)

rest 2 minutes

2 minute AMRAP:

Row/Bike for Calories

2 minute rest

2 minute AMRAP:

Cleans (185/135/60%)

2 minute rest

2 minute AMRAP:

Row/Bike for calories

BOTB participants use recommended weights

Extra work:

Strength:

4A) RDL 5x5 AHAP

4B) 5x:20 sec inverted hollow hold

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5A) Bent-row 5RM in 4-5 sets

5B) Powell raise 4x8

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6) 4x8 Bicep curls