+
3-5 minutes of workout prep
Sumo squat to stand x 10
good morning x 10
x-band walk x 10/side
Strict T2B x 3-5
kip swing on rings x 10

then

A. Snatch DL + Hang Power Snatch from pause @ top of knee; 1+2 x 6-8 minutes *building each set

B. 10 minute eMOM
odd = 5 DB bench press
even = 10/8 cal on AB AfAP

~rest 5 minutes

C. 10 minute EmOM
odd = 10 DB thrusters **high speed effort
even = 15 sec. rope slams AFAP

Cool Down
wall stretch x 60 sec. per leg x 2
cobra to child’s pose x 15
calve stretch x 60 sec. per leg
bench OH stretch x 60 sec.