Mobility: Ankle Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging power snatch or squat snatch. Make sure you budget enough time to hit that weight for 3-5 singles.
Workout: Firebird Trans Am –
15 minute AMRAP with a ‘Rolling Start’.
Rolling Start: In 5 minutes, perform no more than 2 rounds of
8 power snatches (A: 95lbs, I*: 65lbs, N: 35lb kettlebell swing)
8 toes to bar
16 box jumps (A: 24in, I*: 20in, N: 12in)
100m bumper plate farmer carry (A: 45lb, I*: 25lb, N: 25lb db)
Whether or not if you finish 2 rounds in the ‘Rolling Start’, continue on and complete as many rounds as possible until the 15 minute mark.