3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep
5m forward duck walk
5m backward duck walk
A. 1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch, 4 x 1 moderate & crisp; begin a set every 2:00
B. Back squat, 1-1-1-1 starting moderate and building to a tough final single, 20X1; begin a set every 2:00
+
21-15-9 for time w/7:00 cap:
Pull-ups
DB front squats
*DBs should be the heaviest you think you have shot to complete unbroken
+
5:00-10:00 coach-led mobility
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