2x use as the warm up
8/8 kb pull through
4/4 tall kneeling kb halo
8 kb pull overs
Then
1-2x
:60 bike, row and VC (3:00 total) :60 s on each, stagger starts
2 behind neck snatch grip push press
2 ohs
10 bb good morning
2 behind neck snatch grip push press
2 ohs
Oly
Every 2:00x 5
2 snatch high pulls
1 power snatch
2 hang power or snatch
1 snatch
Stay light and focus on finding the connection between your feet, floor and bar path
Deadlift
1 rep E:30s for 7 min @65-70%
Then Trunk Arms
3x
15 hollow rocks, w/ bb RX+
15 90 degree deadbug skull crushers
12-15 tall kneeling bb drag curls
5 burpees with dynamic jump