For completion as warm-up:
400m jog
+
3 rounds easy:
3 slow & deliberate inchworms
3 standing broad jumps – increase effort across the 9 reps
Every 2:00 for 14:00 (7 sets):
1 power snatch
1 hang power snatch from just below the knees
1 hang power snatch from just above the knees
*goal is to develop comfort receiving the bar in at least a 1/2 squat w/solid hip and knee bend
+
Every 2:00 for 14:00 (7 sets):
5 strict or kipping handstand push-ups (only if full ROM) or 5-10 perfect push-ups or 1-3 wall walks
10 Russian kettlebell swings
5 burpees
*work should be able to be completed in no more than :60 for all rounds, adjust accordingly to allow that to happen
+
5:00-10:00 coach-led mobility work
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