3 sets as warm-up:
10 alternating DB curl & presses
5 DB goblet squats, 1311
:10-:20 hanging knee raise or L-hang

A. Back squat, 3-2-1-1 building to a tough final single, 20X2; begin a set every 2:30
+
Every :60 for 8:00 (8 sets):
1 hang snatch from above the knees
1 hang snatch from below the knees
*light loads, can be squat or power
+
3 rounds for time w/12:00 cap:
25 wall balls
50 double-unders
+
5:00-10:00 coach-led mobility

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