|sage at lift off|
1. snatch: wave training: 65%x1, 70%x1, 75%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
2. cln and jerk: work up to a heavy single
3. fs: heavy single
warm up: run 400m, junk yard dog, burgener warm up.
15 min amrap of 100 kg/60 kg snatch (adjust as necessary)
5 x prowler pushes up hill/ weighted (a hap).
durability: 1 x max plank hold.