Warm-up:
200m run then 3rds of:
8 Banded Glute Bridge
8 Shoulder Pro/Retract
8 OHS w/ band & pvc

Strength:
Back Squat
5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%

EMOM x 12:
1) 6-8 Strict Pull-up/L-Pull-up
2) 45sec Row @ 70%
3) 10 Alt DB/KB Snatch (from ground)

The row is for technique refinement. Please work on your form and don’t worry about the meters.