Snatch positions + Murph recovery
3 rounds as warm-up:
30 single-unders
10 alternating toe touches from plank
5 slow prisoner good mornings
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
1 hang snatch pull
5-10 slow band or pvc passthroughs
*light/moderate loading throughout
+
15:00 @ easy effort, treat as recovery:
10 sit-ups w/fingers touching head throughout
10 med ball or plate ground-to-overhead
500m row or 1000m bike or or .6 mile Echo Bike
*same med ball for both
+
5:00-10:00 coach-led mobility