3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:10-:20 relaxed hang from bar
+
On a 15:00 clock:
build to a challenging hang power snatch or hang power clean single
+
For completion w/9:00 cap:
60 tough single-arm DB hang to overhead – switch sides every 5 reps
OR
For time w/9:00 cap:
30 hang to overhead any way, 135/95
*both versions can be HPC&J or HPS
+
5:00-10:00 coach-led mobility