Mobility: 5 min doing pass throughs, figure eights and other shoulder mobility w pvc pipe
A. Halting Snatch + full snatch + oh squat
10 sets. New set every 2 minutes
At 0:00 Max unbroken ring dips
At 2:00 Max unbroken ring dips
At 4:00 3 Minute AMRAP of 7/4 unbroken ring dips
D. 30 min bike
Steady state with five :30 HARD efforts spread throughout.