3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
4/side 1-arm DB snatch into 15m overhead DB carry after 4th rep
5-10m duck walk
A. Hang snatch from just below the knees, 8 x 1moderate; begin a set every :60
B. Back squat, 8 x 3 @ 60-70% 1RM, 1010 – same loading/sets as last week but extra reps; begin a set every :60
+
AMRAP in 8:00:
800m row
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Max in remaining time:
16 moderate Russian kettlebell swings
16 push-ups
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5:00-10:00 coach-led mobility
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