10:00 warm-up alternating between:
Dynamic hip & shoulder mobility work of choice
Standing triple jump and/or overhead shot toss practice, all sub-maximal
A1. Snatch-grip deadlift*, 5-5-5-5-5, 4011; :10 rest
A2. Ring dips or ring push-ups, 5 x AMRAP (-1), 21X1; 3:30 rest
B. Sit-ups, 8 x max in :20; :10 rest
*ensure perfect snatch positions throughout – these are NOT simply deadlifts w/a wide grip
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