Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-back ext
-Db ext rt
-ring row
-10-12 double unders

Then

A. Power snatch singles – 10 min building
B1. TnG DL, 5 x 5; rest 10 sec
B2. push ups, amrap (-1) x 5; rest 10 sec
B3. box jumps 1 min amrap x 5; rest 2 – 3 min
+
accumulate 3 min plank hold on elbows

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