Tuesday
Baseline
2x
5 pullovers
1/1 Arm bar
5 GSQ
2x
3 BU lunge + 3 BU press
Repeat other side
5 good mornings
Practice
5x
1/1 TGU
5/5 Press
5/5 Single leg DL
5/5 snatch + 20sec OH hold
Rest until dark gray
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Rest as little as possible, and as much as needed
Durability
Roll, stretch and alligator breathing