3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
:15 relaxed hang from bar
+
Every :60 for 15:00 (15 sets):
1 squat snatch
OR
1 squat clean to overhead any way
*moderate/tough loads
+
For reps:
3:00 of [10 thrusters + 10 pull-ups]
3:00 rest
3:00 of [10 alternating reverse front rack lunges + 10 toes-to-bar]
*moderate up to 115/75, same weight for everything
*CTB if proficient enough to do quick singles
+
5:00-10:00 coach-led mobility