Lots of stuff

General Warmup
550 meter run
4 x 20 pullovers

Mobility Session/Team Stretch
Coaches choice

Workout Specific Warmup
5 x 5 of power snatch, up to 135 lbs (95 lbs)
150 meter run after each set

Workout
5 rounds for time of:
10 power snatches, 95 lbs (65 lbs)
15 burpees
20 lunges, total
25 situps
300 meter run

Weightlifting
Snatch 5-5-5

Competitors Track
Volume Muscle ups – X number of muscle ups on the minute for 10 minutes or work on your muscle ups

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