Warm Up

500m ROW

-then-

10 single arm strict press R arm
10 single arm bent over row R arm
15 PVC pass through
10 single arm strict press L arm
10 single arm bent over row L arm
20 PVC good mornings

then burgener/ snatch warm up 

Strength

12min EMOM

Squat Snatch + High hang Squat Snatch

WOD

50-40-30-20-10
Double-unders
Sit-ups
air squats

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