3 rounds not for time:
10/side 1-arm DB scap retractions
5/side light 1-arm DB overhead squats, 31X1
:30/side easy pec stretch
A. Snatch balance w/:02 pause in the hole, 3-3-3-3 light – perfect position & pause more important than load today; rest as needed
B. Back squat, 5-4-3-3, 22X1; 2:00-3:00 rest
C. 1-arm DB row, 3 x 6-8/side, 11X2; :45 between sides
+
3 rounds for time:
7/5 muscle-ups OR 7/5 strict pull-ups + 7/5 strict dips
7 squat cleans, 185/125
70 double-unders
+
1 set:
max med ball bear hug hold up to 2:00, 150/100
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