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. Back squat, 2-2-2-2 starting moderate and building a bit from there, 20X1; begin a set every 2:00
+
For time:
60/40 row calories
20 Devil’s presses
+
5:00-10:00 coach-led mobility
Post results to comments.