Weightlifting tech + easy pre-comp EMOM
2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 snatch pull
1 power snatch
1 overhead squat
2-3 wall walks or 2-6 mat lengths handstand walk
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 toes-to-bar (10 sit-ups if competing tomorrow)
2nd: 10 single DB box step-overs (unweighted if competing tomorrow
3rd: :30 row/bike/ski @ moderate effort
+
5:00-10:00 coach-led mobility