Prep
Run 1 mile/ Row 1000m
2x
20 Jumping jacks
10 Pass though
10 Good mornings
10 hollow rocks
10 Back extention
Strength
Find a 1 RM overhead squat
Conditioning
"Isabel"
30 Snatch for time 95/135
Recovery
1 Min bottom squat position
Shoulder smash with a buddy
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