Warmup: 2 min airbike, or 500m row- then movement prep with Coach

1) 15 min Max- Low Hang Snatch+Snatch Balance (3 sec pause @ bottom on both)

2) 3 sets- 100 Foot KB Front Rack Lunge (50 Feet out and back)- heaviest possible, Max UB Strict HSPU- rest 2-3 min


-2 min barbell trap smash

-2 min modified pigeon pose