“SEGA”

Lift: Pause squat + Squat
(1+4)x3s work to Max (75-90%){+5%}
Drop to 90% 1sxME REPS

Wod: x5rounds
Rope climbs x 1
Power snatch x 15 95/65
Into:
800 m run ….fast

Core buy out:
Jack knifes x 100/50