Mobilize, then;
10 band pull-a-parts
10 band pull-a-parts (overhead)
2 line duck walk (bottom of squat)
5 presses in squat (emptybar)
5 snatch balance
A.) every :90sec for 15 min (10 sets)
1 Power Snatch + 1 full Snatch
*start at 60% and build (small jumps, if you can end at 85%, that is good)
B.) 3 rounds for time:
500 m row
15 burpee box jump overs 24/20
40 air squats
C.) 3 sets: (alternating)
10-15 ring pushups
10 line farmer’s carry (heavy)