Mobilize, then:
2 sets of:
W/empty barbell
10 behind the neck push press
10 ohs
10 step back lunges w/bar in back rack
A.) 3×3 narrow grip ohs (light)
Every :90 sec for 12 min
1 snatch
1-2@65%
3-4@70%
4-5@75%
6@80%
7@85%
8@90%
B.) 12 Amrap
40 dubs
30/23 cal row
20 Wall-balls 20/14
10 burpee box jumps 24/20
*goal is as close to 3 rounds as possible
C. 2-3 sets of:
8-10 rdl’s with barbell
12-15 stationary dips
8-10 bent over rows
* rest as needed between sets