Warm-up

800m Jog
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10/side Xiao Pengs
2 Scapular swimmers (prone position)
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
8 Pike T-extensions
+
2 Rounds w/ light DB
5/side DB power snatches
4/side DB Overhead squats
3/side DB Hang squat snatches
+
Build to workout weight for DB squat snatches
* Practice a few short sets toes-to-bars and HSW between sets
+
@ workout weight
200m Run
2 Power snatches
4 Overhead squats
2 Squat snatches
3 Ring muscle-ups
200m Run