550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of barbell thrusters, up to heavier than workout weight
30 double-unders after each set
Workout (start this at 40 past the hour)
10 rounds for time of:
5 thrusters, 135 lbs/95 lbs
150 meter run
Competition Team Lift
1 squat snatch + 1 hang squat snatch
Find your max for the day.
You must link both lifts.
Competition Team Skills
50 strict HSPUs
Use a band if necessary. But do them strict.
10 x 400 meter row
Start every 3 minutes.
Start easy and get progressively faster as you go.