Thursday
Baseline
Hamstring mobility
3x
1/1 Arm bar
5 Prying GSQ
5 good morning stretch
1/1 lunge stretch
Practice
5x
5 1-Arm swing- L
5 snatch- L
5 OH lunge- L
Repeat other side
10-30 seconds chin hang or hollow hang
Rest 1-2 mins
Durability
stretching and box breathing