3 sets as warm-up:
:05 chin-over-bar hold
:10 plank or handstand hold
:15 bottom of squat hold
:20 single- or double-unders
A. Hang snatch from just below the knees, 8 x 1 beginning a rep every :60 OR 8:00 to build to a moderate/tough single if already proficient
B. Back squat, 8 x 3 @ 50-60% 1RM, 1010 – should feel light, each rep should take no more than :02 w/no pausing at any point; begin a set every :60
+
21-15-9 for time w/8:00 cap:
DB box step-overs
Toes-to-bar
*single DB held any way, both feet must touch the top of the box each rep
+
5:00-10:00 coach-led mobility
Post results to comments.