3 rounds as warm-up:
15m bear crawl
30 single- or double-unders
3 standing broad jumps – all sub-maximal
Every 2:00 for 10:00 (5 sets of each):
1 snatch lift-off w/:02 pause just below the knees
1 halting snatch-grip deadlift w/:01 pauses just below the knees on way up & down
1 snatch pull
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Every :60 for 15:00 (5 sets of each):
minutes 1-5: 8 alternating DB snatches
minutes 6-10: 4/side 1-arm DB hang clean & jerks
minutes 11-15: 8 DB-facing burpees
*same DB for all movements, choose wisely!
+
5:00-10:00 coach-led mobility
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