Bike 20 cals
50 Doulbes or attempts
Then 3 rounds10 PVC overhead squats
10 pass through
Grab your bar and practice the strength with an empty bar for 10 minutes.
Find One Rep Max of the following complex (this will take at least 15 minutes.. dont rush this!)
One Hang Snatch
One overhead squat
Burpees 50 double unders between rounds.