Jesse in his best fit position.
For each of us there are some movements that challenge us more than others. For some it is overhead movements, for others pulling from the floor, and for others it may be getting the hips below the knees with a spine straight. Often these issues come from lack of flexibility or impingement of a joint. It is critical to learn your best fit positions for all of the movements we do and then work hard to increase range of motion, speed and strength in that order.
45 minutes of gymnastics, then
max reps in 1 minute kettle bell snatch
rest as needed, then
max reps front squat in 1 minute at 60-70% of your 1 rep max