Warm up

5 minutes hero pose

Then

3 rds

10 pvc pass through

Sa oh carry

15 band pull aparts

Then samurai stretch

2 minutes each side

Strength

Emotm 15

2 hang snatch

Workout

13 minutes

Buy in 800m run

Then with remaining time

Amrap

15 burpee bar hop

5 hang snatch

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