6.16

wall squats x 10
bottoms up kb press x 10/side
x-band walk x 10/side
kip swing on rings x 10
dip support shrugs x 10

then

A. Snatch DL x 2 reps EmOM x 5 minutes Each rep is 5 sec. lower
B.1 push press; 10.8.6
B.2 Back ext. x 12-15 x 3
+
3 rounds
50m sled sprint (25m out and back)
8 lateral burpee up and over box jumps, 24/20″
15 DL @ 40-50% of max
250m row
rest time = work time

*sled weight is speed effort –

Cool Down:
partner OH stretch x 20 sec. x 2 rounds
cobra stretch x 10 reps @ 2 sec. hold
banded hamstring stretch x 60 sec. per leg