Dynamic Warm Up – Mobility Prepare for..
6×2 Snatch Drop and Reset (work up to around 85%)
21 Kettlebell Swings red/green, green/blue, blue/yellow
5 Strict Handstand Push Ups
rest 5 min
7 Thrusters with the same KB as the KB swings
1 Legless Rope Climb
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.