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, 2-2-2-2 moderate – perfect position & solid :02 pause more important than load today; rest as needed
B. Back squat, 4-3-2-2, 22X1; 2:00-3:00 rest
+
8 rounds for time:
1 hang squat clean, 225/145*
3 bar muscle-ups
*opt for the EMOM if either the loads or the bar muscle-ups are limiters
OR
Every :60 for 16:00 (8 of each):
1st: 1 tough hang squat clean from below the knees
2nd: 1-3 bar muscle-ups or dead hang to in
+
3 sets not for time:
10 DB prone rows
10 alternating double KB front rack reverse lunges – elevate front foot 4-8″
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