A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Alt. Lateral Lunge x12
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
KB Windmill x6 ea.
B) 4 Sets
Snatch Drop + Snatch Balance x3
rest 90 sec
Sotts press x5-8
rest 90 sec
C) 3 Sets Ea For Time Of:
20 Pull-ups
10 Clean and Jerks (135/95)
15 Handstand Push-ups
10 Hang Power Cleans (135/95)
rest 5 min
*scale handstand push-ups to seated DB press
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