Warm-up:

Barbell cycling-empty barbell practice

BB cycling/Conditioning:

1) Alternating EMOM for 10 minutes:

Even minutes:

5 TNG Power Snatches, at 50% of 1RM (Must be able to move with no pauses on body or floor, if not, drop 10-20lbs and continue)

Odd minutes:

20 Dubs

Rest 5 minutes, then:

2) 1) Alternating EMOM for 10 minutes:

Even minutes:

5 TNG Power Clean and Jerk, at 50% of 1RM (Must be able to move with no pauses on body or floor, if not, drop 10-20lbs and continue)

Odd minutes:

10 Burpee-over-bar

Postural Restoration:

A) 4 point stance (Cat pose with breath) X5, optional 3 point, 3 each side

A) 90/90 SASL (reach optional, 3 on each side) with balloon

B) Banded Deadbug 5X each leg

C) Box Squats with breath