Weightlifting tech/strength + a little “sprint” chipper
3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 push-ups
+
Every 2:00 for 16:00 (8 sets):
1 hang power snatch from anywhere above the knees
1 hang power snatch from just below the knees
1 power snatch
*perform as an unbroken complex (though you can reset on the ground before the power snatch)
+
For time:
30 ground-to-overhead, up to 135/95
+
3 sets:
16-20 alternating DB curls
12-16 V ups or :30 hollow rock/hold
OR
5:00-10:00 coach-led mobility