Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

1:00 Chin/toes HS hold

10 Drop-to-power

Work up to 70% of 1RM PS starting with an empty barbell

Weightlifting:

1) Alternating EMOM for 12 minutes

3 Power Snatch @70%, of 1RM Power Snatch)

30 Dubs (or 20 seconds ME dubs)

Strength:

TRAINING MAX=90% of 1RM; NO ME SETS

2A) Deadlift: 40x5, 50x5, 60x5

2B) Bench Press: 40x5, 50x5, 60x5

Extra work (time permitting):

3A) Strict pull-up 3x10

3B) Airplanes 4x8