3 sets as warm-up:
:10-:20 2-arm relaxed hang from bars or rings
3/side 1-arm DB snatch into 15m overhead DB carry after 3rd rep
5 DB goblet squats, 22X1
A. Hang snatch from below the knees, 4 x 2 moderate & crisp; begin a set every 2:00
B. Back squat, 6-6-6, 30X0; begin a set every 3:00
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For time w/7:00 cap:
3-6-9-12-15 thrusters, 115/75
15-12-9-6-3 CTB pull-ups
*so 3 thrusters, 15 CTBs, 6 thrusters, 12 CTBs, and so on…
**adjust load and pulling variation to give yourself a shot to finish under the cap
***we’ll have a partner version of this ready to roll if we have a big turn-out
****I just wanted to make a 4th note
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5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: just a single class today @ 1030!