Warm-Up:

5 minutes mobility

Then

4 Rounds
50 second light row 10 second hard row
5 Scap Retracts
5 Walk outs
5 Inchworms
5 Snatch Grip Back Rack Jerks
5 Pause Overhead Squats

Conditioning:

5 Rounds:
15 Power Snatches (75/55)
30 Double-Unders
200 Meter Run

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