3 sets as warm-up:
3/side 1-arm DB hang clean to 1-arm DB thruster
12 hollow rocks (1 = forward & back)
A. Back squat, 4-4-3-3, 40X1; begin a set every 3:00
+
10 rounds for time w/10:00 cap:
5 thrusters, tough but unbroken each round
5 CTB pull-ups or 5 pull-ups or 2 muscle-ups
*select variations that make each round challenging from a loading & movement standpoint rather than just light/easy movements that allow you to fly through everything
+
5:00-10:00 coach-led mobility
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