Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar Stretch
5/5 Halos
5/5 BU Press
Strength
5/5 TGU with 3 windmills at top
Work Capacity
30-20-10
Uppercut
Goblet Squat
Single Arm Press
Snatch
Durability
Yoga or active stretch. Focus on hamstrings and lower back