3 sets as warm-up:
3 scap pull-ups
3/side 1-arm DB snatches
3/side 1-arm DB thrusters
Every :90 for 15:00 (5 sets of each):
1st: 1 thruster + 1 squat clean + 1 front squat
2nd: max (-1) strict pull-ups – band assist as needed to allow for at least 5 unbroken reps for 1st set, if you can do more than 10 on a max set make these strict CTB
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For time w/7:00 cap:
9 thrusters
15 squat cleans
21 front squats
*same moderate/annoying weight for all 45 reps, no more than 155/105
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5:00-10:00 coach-led mobility
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