1. “Flush”

EMOM 21
Min 1: 12/8 Cal Assault/Echo Bike
Min 2: 10 Sit Ups
Min 3: 15 Air Squats

2. Barbell Yoga (15 mins, with empty barbell)

5 Sets, Squat Snatch:
5 reps from the hips (standing tall)
5 reps “power position”, high hang
5 reps hang position, above the knee
5 reps full snatch

*rest at least 1:00 between sets

*this is not for speed, this is for skill, sets do not have to be unbroken.