3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
10 alternating 1-arm DB snatch w/:01 pause overhead
10 air squats w/pause in the hole
A. Pause snatch (:01 pause just below the knees), 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient
B. Back squat, 4-4-4, 30X0 – so no pause @ top; begin a set every 3:00
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90 reps for time w/a 9:00 cap:
1 set of max unbroken thrusters @ 45/35 OR 1 set of max unbroken wall balls – your choice
Pull-ups in remaining time
*so if you open with a set of 20 thrusters you must do 70 pull-up to complete the workout, if you perform a set of 50 thrusters to start then you must do 40 pull-ups, if you do 80 thrusters you will do 10 pull-ups…
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5:00-10:00 coach-led mobility
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