Tuesday
Baseline
3x
5/5 halos
5 pushup to down dog
10 ring rows
1/1 TGU
Practice
3x
8 seated double MP
8 pull-ups
Rest to gray
5-4-3-2-1
Clean
Swing
Snatch
1 TGU from top
Perform 5 cleans, 5 swings, 5 snatches and 1 TGU on one side without setting the KB down. Then repeat on the other arm. Move to 4 reps of each on the second set, etc. Rest as needed, but as little as possible, between sets.
Durability
Roll and stretch. Finish with 5 mins of box breathing.