On a 7:00 clock:
20 steps walking on the toes
10 front-to-back leg swings/leg
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats to above parallel
:30 single-unders

Pre-workout
EMOM 5:
5 hang power snatches
- Practice cycling at a light load.

- RX -
10 rounds for time:
3 hang power snatches (95/135 lb)
30 running step single-unders

- INTERMEDIATE -
10 rounds for time:
3 hang power snatches (65/95 lb)
20 running step single-unders

- BEGINNER -
7 rounds for time:
3 hang power snatches (45/65 lb)
15 running step single-unders

- MASTERS 55+ -
10 rounds for time:
3 hang power snatches (65/95 lb)
30 running step single-unders

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

10 rounds for time:
5 left-arm DB hang snatches (35/50 lb)
5 right-arm DB hang snatches (35/50 lb)
30 running step single-unders