WORKOUT OF THE DAY:

MOVEMENT PREP:

A. foam roll quads, 8-10 passes/side peanut to t-spine, 1:00/side peanut to subscap, 1:00/side

B. partner rotational medball toss, 4 Tabata rounds

C. 3 rounds: 1 hip star pattern 1 shoulder star pattern

D. WGS, d inchworm + 2/2 shoulder taps, b 10 assisted squats, using less assistance each subsequent rep 5/5 single arm KB deadlifts 10s tripod hold 5x (in tripod) one knee up, other knee up, both knees up 5 push and drive out of tripod into full plank

STRENGTH:

Snatch

bar warm-up, 5 each: back squat snatch grip push press OHS tall muscle snatch snatch pull under snatch from position 1 (high hang) snatch from position 2 (hang)

-THEN-

10:00 EMOM 3 hang power snatches

building as able each minute

CONDITIONING:

"Diane"

21-15-9 Deadlifts (225/155/around 55-60% of 1rm) Handstand Push-ups

Some help with kipping HSPU progressions: