MOB: Full body mobility
WU: 5 deadlifts. 5 box jumps.
R: Hang squat snatch.
S: Hang snatch. WU to 75% of your 1RM. EMOM for 12:00. 1 Hang Squat Snatch.
C: EMOM for 12:00 of:
Even rounds: :20 max deadlifts at 50% of your 1RM.
Odd rounds: :20 max box jumps (step downs recommended) 24/20
LI: Weights of choice. Subs of choice.
PWMOB: Hamstrings. Hip flexors. Lax ball in C/S/B/G.
S: EMOM FOR 12:00 OF: 3 KB squat snatch, right arm. 3 KB snatch, left arm.
C: One legged KB deadlifts. Switch legs every other round.
Advanced: Snatch Grip deadlifts. 30/24.
S: Same. (or KB snatch is okay.)
C: Same. Odd rounds. Step up/step downs on box height of choice. NO BOX JUMPS.