10 hollow rocks
10 kip swings
10 goblet squats
3 min pulling EMOM, strict looking to build strength with steady plate GTOH in-between sets.
5 jumping air squat + 5 T2B
7 Hang power snatch + 7 front squat (empty bar)
Box jump 24/20in
Hang power snatch 35/25kg
22 min cap, any remaining reps added into notes.
NO DROPPED BARBELLS FROM OVERHEAD, 400m run penalty.
The weight you pick for the snatch and front squats should be light enough that you are confident of doing the 15s in no more than 2 sets.
15 hollow rocks
15 leg drops