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It all starts here

A. H2T

B. SKILL
posture and position
4x
50 sec see-saw
10 sec rest
50 sec squat hold
10 sec rest
50 sec plank
10 sec rest

C. CONDITIONING
4x
50 sec power snatch 75/55
10 sec rest
50 sec pull-up
10 sec rest
50 sec burpee
10 sec rest
-score is total reps

D. WARMDOWN
banded shoulders