1000m Row (easy) to warm up
SMR/Foam Roll on hips, IT band, and hamstrings. Lacrosse Ball on glutes. Super tight.

10 minute tempo warmup
15 Wall Ball even minute
15 Med Ball Clean odd minute
(10 lb ball)

Broomstick stretch
Broomstick Snatch drills

EMOM Snatch- focus on form, add weight when can, I began with 55lbs ended with 85lbs
3-3-3-3-3-3-3-3

EMOM Hang Squat Clean, add 1 rep pre round until overlap @ 75lbs
5-6-7-8-9-10-11-12-13-14-15-16 (overlapped at 16 finished round)

METCON, 5RFT
1 Hand over Hand rope tire drag
10 tire flips
200m run