A. 1 high hang squat snatch + 1 hang squat snatch from below the knees, 3-5 x 1 moderate/fast; begin a set every 2:00
B1. Back squats, 3-3-3, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 2-3, 21X0; :90 rest
+
5 rounds steady as skill work – focus is on footwork/positions/breathing:
1-2 rope climbs
:30 L-sit accumulation
200m run
+
3 sets:
15 light reverse hypers
rest as needed

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