First things first. Happy Birthday Alison!!!!
10 Good mornings with your bar
10 Snatch grip deadlifts
10 Back squats with your empty bar.
2 Rounds Max Rep Back Squat @ 60-70% 1RM
Rest 4:00 between sets
Goal is 15+ reps in the first set. More powerful athletes should stay around 60% to get more reps. More endurance-based athletes should be closer to 70%
8 KB Swings 53/35lbs
6 Toes to Bar
*Scaling: -KB swings should be 1-2 sets – ideally unbroken but as athlete’s grip fatigues, 2 sets could be necessary. -Toes to bar (or knee raises) should never exceed 3 sets, but should be 1-2 for most of the workout until grip fatigue really sets in.
*everyone shoot for under 10 minutes