Workout of the Day

a) movement prep
2 rounds
50"on/10"off
jumping jacks
elbow instep stretch + rotation
jefferson curl (unloaded bar)

b) prehab
2 rounds
40"on/10"off
hollow hold
reverse plank hold

c) strength
emom 9min
1.-3. 3 power snatches (climbing)
4.-6. 2 power snatches (climbing)
7.-9. 1 power snatches (climbing)

d) conditioning
for time
40 burpees over the bar
20 hang power snatches 35/25
40 overhead squats 35/25
20 hang power sntaches 35/25
40 burpees over the bar

scaled 30/20

time cap 15min