35:00 Block
-1 get-up ea side (KB or DB)
-tuck sit X 20 seconds
-floor German hang X 20 seconds
-sandbag get-up X 2 ea side (start from standing)
-front plank X 30 seconds
-prone PVC shoulder flexion X 10 seconds
-hanging knee raises X 10 (passive shoulders)
-90/90 external rotation X 20 seconds ea
-50 meter farmer’s carry
Performance
A.3 hang power snatches @ 50-55% X 5; rest 60 seconds --rapid fire
B.15:00 Block (barefoot)
-back squat @ 21X1 X 8
-ring rows @ X020 X 10
-6 slow skier squats (alt)
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