3 rounds easy:
5 prisoner Kang squats
10 alternating DB snatches
15 light band pull-aparts
Every :90 for 15:00 (5 sets of each):
1st: 4 power clean singles – all reps should be completed within :30
2nd: 4-6 DB floor presses, 40X1
50 alternating DB snatches, heavy!
*perform along the length of the rig, 10 reps of snatches @ each squat station on the way down, then 10 burpees @ each squat station on the way back
5:00-10:00 coach-led mobility
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