Thursday
Baseline
Roll T-spine
Thoracic-3
PVC shoulder mobility
3x
Bear Crawl
OH Wall facing squat
5/5 Bottoms up press
5 push-up to downdog
Practice
45 sec: 15 sec transition
Knee to stand- left
Knee to stand- right
KBS
Kneeling windmill- left
Kneeling windmill- right
KBS
Supine to seated- left
Supine to seared- right
KBS
Full Getup left
Full Getup right
KBS
EMOM x 5
7/7 snatches
Durability
Roll, stretch and box breathing