1. “Flush”

EMOM 21

Min 1: 12/8 Cal Echo Bike or 15/10 Cal C2 Bike

Min 2: 10 Sit Ups

Min 3: 15 Air Squats

L3/L2: RX

L1: scale the reps

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

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.