3 sets as warm-up:
3 pvc passthroughs
3 pvc overhead squats, 2220
10 alternating toe touches from plank
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 split jerk OR 1 power clean + 1 front squat + 1 shoulder-to-overhead
2nd: 1-2 strict weighted pronated pull-ups OR 2 pull-up negatives w/:05-:10 controlled descent
+
For time:
30 alternating DB rows from plank
30 DB thrusters
*start at 1 end of the rig and perform all 30 DB rows, then advance down the rig performing 6 DB thrusters @ each squat station along the way
+
5:00-10:00 coach-led mobility
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