2 sets as warm-up:
10 alternating 1-arm DB snatch w/:01 pause overhead
15 air squats w/pause in the hole
:20 2-arm hang from bar
A. Pause snatch (:01 pause 2-3″ off ground), 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient
B. Back squat, 3-3-3-3, 30X0 – so no pause @ top; begin a set every 2:30
+
3 rounds for time w/a 10:00 cap:
10 power cleans, up to 135/95
60 double-unders
*if clean technique/efficiency/comfort is a limiter opt for 20 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
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