3 sets as warm-up:
20 single-unders
5/side single-arm DB crossbody Romanian deadlifts
5/side plank rotations
Every 2:00 for 14:00 (7 sets):
1 snatch pull
1 power snatch
1 hang power snatch from just below the knees
*moderate loads you can move well
+
3 rounds for time w/10:00 cap:
30 Russian kettlebell swings, moderate load that could be done unbroken fresh
15 hand-release push-ups OR 15 handstand push-ups if proficient
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 85, 95, 100, 105, 110, 115, 120
B. 60lb kB (I think) and hand release push ups -4:26
Went too heavy, got 105. The numbers sounded light but still felt heavy.
53# KB and hspu. Wanna say I got 3:24? I know it was sub 4 and did swings unbroken.