Warm Up:
Short Lap, then
Bear Crawl Up
High Knees Down
Toy Soldiers Up
Karaoke Down
Monster Walks Up and Down

Mob: Dynamic Mobility -- PVC pass throughs, Halos, SLOW; EB Front Squats, Front Rack; Down Dog

WORK.
A. Superset 1, rest as needed between sets:
    
Clean or Snatch Grip Deadlift, 3x8 (60% 1RM)
    Clean or Snatch Grip Shrug (same weight as above, from the floor), 3x8
B. Superset 2, rest as needed between sets:
    Clean or Snatch Grip High Pull, 3x8 (60% 1RM)
    Power Clean or Power Snatch, 3x8 (60% 1RM)
C. 4 RFT:
    50 DUs
    25 Mountain Climbers (each leg counts 1/2)
D. Conditioning, FQ:
     SA DB/KB OH Lateral Lunges, 3x10
     DB/KB Serratus Pullovers, 3x10
     SA DB ROW, 3x10 each arm
     
 

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