A. EMOM x 10 – SqT Snatch; @ speed % x 2 reps; athlete specific. Fast feet, proper positions. Reasonable weight to push yourself, but quality here.
B. 15-20 min of Split Jerk Work; Speed work today, heavy weight not important. Foot work. Positioning etc
C. 30 min on AD Bike
:30 on hard
:30 on easy
D. 10 min of Scap work