11/29/23 back squat x 2

Warm up

1 minute bike

10 banded squats

20 second L sit

30 second L hang

Then

3 rounds

5/5 Bulgarian split squats

10 v ups with a pause

10 high swings

Strength

Back squat-Build a heavy 2

Conditioning

21-15-9 Rx 75/55

Hang power snatch

Overhead squats

Toes to bar

Ring dips

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