Warm-up:
200m Run then 90sec Squat Therapy then 2rds of:
5 Dislocates
5 Overhead Squat
5 Snatch Balance
10 Hollow Rock holding PVC

Strength:
Back Squat
5×75, 3×80, 1×85, 5×75-80, 3×80-85, 1×85-90%

Workout of the Day
4rds for time
8 Hang Power Snatch (75/55 or 115/75)
10 Pull-up or Chest to Bar Pull-ups
12 Overhead Squats
14 Double-unders