A. EMOTM 10:
2 safety bar squats to 12” box
*Full pause on box.

B. Snatch pull w/ pause below-the-knee – 2” deficit
2,1,2,1,2,1; Rest 2 min
*Waveload.

C. No hook no feet snatch
5×3; Building; Rest 1 min
*Reset each rep.

D. Accumulate 40-45 glute-ham raises

E. 10 min:
30s FLR on rings
30s hang from rings
30s side plank, right
30s side plank, left
30s hold in bottom of squat