Warm Up
Every 4mins x 3 sets

Row 350/300m

10 Goblet Squats

10m Quadruped Crawl


Mobility:

Pallof press x 8-10 reps each side
Single leg good mornings with an empty bar x 5 each side
Banded pull aparts x 20


Skill: deadlifts
each athlete chooses which DL to focus on: conventional, clean deadlift or snatch deadlift
warm up with 3 sets of 3 reps at 50%, 55%, 60%
then...
3 sets of 5 reps
set 1- 70%
set 2- 75%
set 3- 80%
snatch DL- https://www.youtube.com/watch?v=5XTD4PPV3_8
clean DL- https://www.youtube.com/watch?v=up4l1B0GE9c


WOD

3 rounds- not timed
2 arm KB OH carry- pylon and back
2 arm KB front rack walking lunges x 20 steps total
single leg wall sit x 30 seconds