Mobilize, then:
2 sets of:
5 box jumps
:30 sec side plank (each side)
10 banded good mornings
10 banded pass thrus in OHS
A.)
6 sets of:
1 high hang snatch + mid thigh snatch + hang snatch (right above knee)
* 2 sec in each position and 2 sec pause in catch position, start light, weight doesn’t matter*
B. For time:
800 m run
30 KB swings (Russian) 55/35
20 ring dips
30 KB swings
800m run
C.) 3 sets each:
8 bent over rows
:45 sec plank