WARM UP
row 5 min - change the drag every 30sec from 10,8,6,4,2 -and increase your SR from 16,20,24,28,32 - then, side lunges down to rig - 10sec hanging hollow - broad jump back - then 3rds of 5 air squats 5 push ups - pvc mobility
10 min EMOM - hang power snatch + hang squat snatch - increase weight each min.
12 - 9 - 6 - OH Squat 155/115, BJO, T2B then - 100DUs -9 C&J
4 min (20/10) group tabata - pistol progressions
