Mobilize, then:
10 forward/backward leg swings
:30 sec side plank (each)
Then w/empty barbell (snatch grip)
5 RDL’s
5 hang snatch pulls
5 btn snatch grip presses
5 ohs
A) 10 EMOM
1 power snatch
1-2@60%
3-4@65%
5-6@70%
7-8@75%
9-10@75%+
B.) 10 EMOM
4 DB front squats(50/35) + 4 hspu
* rest 3 minutes then :
4 rounds of:
500 m row
6 burpee ring MU (scale to burpee C2B pull-ups)
*rest 1 minute between rounds
C) 2 sets of:
15 hip extensions on ghd
:45 sec plank
* rest as needed