Warmup

4 rounds

5 1/2 kneeling box jumps

10 single leg hammy curls

:60 bike

+

4 rounds

20 sec glute elevated hold

5 elevated heel taps

25 min amrap

20 cal bike

15 kb swings @70

7 db front squats

9 full rounds +7 cals

quad pump was real on this.

snatch singles @185-210  10 makes this felt good started at 185 and worked up to 205 and focused on speed under the bar

10 min ab @300

every 2 min 10 db thrusters @50 had to use db all the barbells were being used

every :90 x5

15 hspu

every :60 x3

15 hspu

every :45 x2

15 hspu

all ub this felt really good good pump but shoulders held up and was able to get it done.