Mobilize, then:
Three sets, not for time, of:
100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached)
10 Right Plank Pulls
10 Left Plank Pulls
3 Kick up to Handstand
1 Wall Climb
A.
Four sets of:
3-4 Hang Muscle Snatch + 4 Overhead Squats 30-40% of 1-RM
Rest as needed
Followed by…
Take 15 minutes to build to a heavy Overhead Squat
B.
Every minute, for 10 minutes, complete:
Slow Pull Snatch
Sets 1-5: 70-75%
Sets 6-10: 75-80%
C.
Loosely Event 1 Quarterfinals
35-54:
For time:
50 Single Arm Dumbbell Walking Lunges (25 per arm)
30 Handstand Push-Ups
40 Front-Rack Walking Lunges (20 per arm)
20 Handstand Push-Ups
30 Overhead Walking Lunges (15 per arm)
10 Strict Handstand Push-Ups
70/50 lbs