2 sets as warm-up:
:05 chin-over-bar hold
:05 passive hang from bar
:20 plank or handstand hold
:30 bottom of squat hold
A. Snatch (from the ground this week – emphasis on slow pull to the knees leading to great positions above), 8 x 1 beginning a rep every :60 OR 8:00 to build to a moderate/tough single if already proficient
B. Back squat, 6 x 3 @ 55-65% 1RM, 1010 – just a bit heavier than last week’s reps, should still feel light; begin a set every :60
+
For time w/12:00 cap:
400m run
20 alternating DB snatches
300m run
20 alternating DB snatches
200m run
20 alternating DB snatches
+
5:00-10:00 coach-led mobility
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