3 sets as warm-up:
:10 passive hang from bar
:20 plank or handstand hold
:30 bottom of squat hold
A. 1 snatch + 1 hang snatch from just below the knees, 6 x 1 light/moderate; begin a set every :90
B. Back squat, 6 x 2 @ 60-70% 1RM, 1010 – another slight bump from last week but fewer reps; begin a set every :60
+
For time w/8:00 cap:
400m run
40 air squats
40 pull-ups or Australian CTB pull-ups
40 air squats
+
5:00-10:00 coach-led mobility
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