3 Rounds
Muscle Snatch + Hang Power Snatch + Rack Snatch Drop 3×5+5+5/45-65% of Sn 1RM
Hand Stand Hold 1min
Bar Muscle Ups 15 w/ a 4sec Hold @ Top
Rest 5-15min
10 to 15min of Agility Drills
4x100m
4x50m
4x25m

AM
4-8min Bar Warm Up
Power Clean 5/ 5/ 5/
Snatch Push Press + OH Squat 1+15/ 1+15/ 1+15/
Barski Snatch Pulls 3/ 3/ 3/
PM
CrossFit Football
Complete as many rounds as possible in 15 minutes:
7 Full Glut Hams
21 Sledge Hammer Strikes Right Side
14 Feet Up Med-Ball Rotation (7ea side)
21 Sledge Hammer Strikes Left Side
7 Strict L-Hold Pull Ups
Rest 5-15min
3-6min Agility Ladder Work
Tabata Row 8×20sec on & 10sec off

Back Squat 3×3/80%
Power Snatch 3/40% 2/50% 1/60%
Power Clean & Push Jerk 3/45% 2/55% 1/65%

Active Rest

Rest

Snatch 3/ 2/ *1/ *1/ 1/ 1/ 1/ 1/
Clean & Jerk 3/ 2/ *1/ *1/ 1/ 1/ 1/ 1/
Front Squat or Back Squat 1/ 1/ 1/

Rest