Thursday
Baseline
PVC mobility
3x
5/5 halos
3 prying GSQ
3/3 bottoms up press
10 H2H KBS
Practice
4x
1 TGU, up only -L
5 overhead presses- L
5 windmills- L
TGU, down only- L
Repeat, right side
10 GSQ
1 min plank
rest 2 mins, and until HR is in gray
EMOM x 8 min
8/8 snatches (or modify to one arm swings)
Durability
roll, stretch and alligator breathing