2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led
Every 3:00 for 21:00 (7 sets):
1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch @ 50-60% max
10 hollow rocks
250/200m easy row w/feet out of straps
5:00-10:00 mobility work – coach-led
Post work & results to comments.