3 rounds as warm-up:
5/side bottoms up KB press + 15m bottoms up KB overhead carry after 5th rep each set
5/side reverse lunge to knee lift
Every :90 for 15:00 (10 sets):
1 snatch pull
1 power snatch
1 hang power snatch
*keep these light/moderate & crisp
**if overhead position is a major limiter
+
2 sets for times – each as fast as possible:
250m row or .3 mile bike
20 burpees
15 Russian kettlebell swings, tough unbroken
3:00 rest (or pair up with someone and rest while they go)
+
5:00-10:00 coach-led mobility work
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