3 sets as warm-up:
:10-:20 2-arm relaxed hang from bars or rings
5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep
5 DB goblet squats, 22X1
A. Hang snatch from below the knees, 4 x 3 moderate & crisp; begin a set every 2:00
B. Back squat, 8-8-8, 30X0; begin a set every 3:00
+
3-6-9-12-15 for time w/7:00 cap:
Power cleans, up to 135/85
Perfect hand-release push-ups OR handstand push-ups if you’re already very proficient
+
5:00-10:00 coach-led mobility
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