3 sets as warm-up:
15m/side 1-arm overhead carry
5 goblet squats w/:03 pause in the hole
:15-:30 2-arm hang from bar
A. Snatch, 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient
B. Back squat, 2-2-2-2, 30X0 – still no pause @ top; begin a set every 2:30
+
For time w/a 9:00 cap:
21 pull-ups
DB thrusters
15 pull-ups
15 DB thrusters
9 pull-ups
21 DB thrusters
*select a pull variation and DB load that will require a few breaks throughout but still allow for the work to be completed under the cap
+
5:00-10:00 coach-led mobility
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