3 sets as warm-up: :05-:10/side 1-arm hang from bar or ring 3/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 3th rep 10m duck walk A. Snatch, build to a heavy single in 8:00 or pick 1 technical component to address and hit 1 moderate rep every :60 for 8:00 B.