Thursday
Baseline
3x
5/5 Halos
5 GSQ
5/5 kneeling press + windmill
Practice
2x
5/5 push press
*Rest until HR hits dark gray
3x
3 double clean + see saw press
5/5 Bent over rows
*Rest until HR hits dark gray
3x
5/5 single leg DL
10 KBS
*Rest until HR hits dark gray
*Work on mobility during those rests!
5/5-4/4-3/3-2/2-1/1
Swing
Snatch
Clean
Reverse lunge
Repeat other side
Perform 5 single arm swings, 5 snatches, 5 cleans, 5 reverse lunges, then repeat on the other side. Then, perform 4 swings, 4 snatches, 4 cleans, 4 reverse lunges, and repeat on the other side. Etc...
Durability
Roll, stretch and alligator breathing.