3 rounds as warm-up:
10m slow bear crawl
10m fast bear crawl
:10-:30 2-arm passive hang from bar
3 burpees w/high jump at top
Every 2:30 for 15:00 (6 sets):
1 snatch lift-off w/:01 pause just below the knees
1 snatch pull from :01 pause just below the knees
1 snatch pull
5 slow band passthroughs, if these are easy do them from the bottom of an overhead squat(!)
+
AMRAP in 6:00:
21-15-9 for time of (kettlebell swings + burpees)
*this is an AMRAP again like last week, so if you complete the round of 9 you’ll begin again @ 21 kettlebell swings…
+
5:00-10:00 mobility work – coach-led
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