Thursday - Lift away

Group warm up
line drills
empty bar warm up

Strength
15 minutes to find a 1RM on either:
Clean and Jerk or
Snatch

Then
8 min EMOM
Alternating rounds
odd minutes - 2 james complexes (Burpee, Squat Clean, Thruster, back Squat Thruster) 135/95, 115/85, 95/65
Even Minutes - 20 Abmat Situps
*to spare room on bars, athletes can work with a partner and alternate the movements

then
8 min EMOM
Alternating rounds
odd minutes - 7 HSPUs Flat Surface, 1 abmat, >1abmat/box
Even minutes - 6 sprints (to 2nd fire line =1) 4 sprints for beginners