WU: (8 minutes)
1. 5x3 Sotts Press off the back (with an empty bar, training bar or PVC)
2. Muscle Snatch + Tall Snatch → 3 x (3+3) → Keep it light and focus on technique
A. Strength: 3 Position Snatch (Floor, Knee, Mid-thigh) (17 minutes)
Within the 17 minutes, work to a heavy complex, and then drop down and hit it again at 95% and then at 90%. Be mature about this and allow yourself time to do the drop sets. They are important, too.
50 Double unders
25 KBs (70/53)
40 Double unders
1 Bill Murray run
30 Double unders
Time Cap: 16 minutes
This is my new "After-I-PR" move.
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