STRENGTH
Power Snatch: 10 x 2 @70%, every 90s.
- perform 3-4 warm-up sets
- Goal: Smooth 1st pull, explosive 2nd pull and aggressive turn-over for 10 sets of 2.

CONDITIONING
"Karen"
Details there

EXTRA CREDIT
1a) Banded Pull-throughs: 4 x 15. No rest.
1b) Glute Hip Thrust - Bodyweight: 4 x 10. Rest 60s.
- squeeze top of each rep for a 1 one thousand.

COOLDOWN
- 5 Minutes of Recovery on Bike or Rower
- Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.