image

0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each direction
Pre-mobility: Bottom Squat hold with Barbell

Health:
A. Four sets of:
A1. Front Squat x 6-8 reps @21X1, Rest 45 seconds
A2. Paloff Press x 15 each, Rest 45 seconds
A3. Double under Practice x 45s, rest 45s

B. EMOM x 10 mins
Odd: 15 KBS
Even: 30-50 Double unders or 60-80 singles

Classic:
A. Squat snatch
Work up to 65% of 1RM, then complete a 7 min EMOM x 5 @ same weight

B. Front Squat
Ramp up:
1×8 @50%
1×5 @60%
1×3 @70%
Working Sets:
3×8 @ 75% (across)

C. EMOM x 10 min
Odd: 50 Double Unders
Even: 10 HSPU (sub in box HSPU or push ups)