Weekend warriors…

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-RKB swing
-strict press
– scap pull back
– double under practice

Then

10 min to establish 1 tough Hang power snatch with lockout in the catch
-rest 5 min-
5 min amrap kb swings every time you put down kb = 10 push ups
-rest 5 min-
3 RFT
400 meter run
15 push press (95/65)