Aim for 7 total pairs. Does not need to be touch and go. Pause about 2-3″ below the knee.
GHD Barbell Hip Extensions with Row
Add these in between sets of Pause Snatches. Be fairly modest with your weight selection. This is not about rowing strength as it is about programming neural patterns.
3 rounds for time:
Prowler Push the length of the soccer field
15 Burpees at the end of the soccer field
Lunge back the length of the soccer field
Accessory – Mobility/Rolling Out