Warm up - crossover symmetry, straddle hamstring stretch, pigeon stretch, 2 rounds of: 10 single leg deadlift (5 each leg) + 10 shoulder rolls + 10 single arm DB press (5 each arm) + 5 Strict Pull Ups, then warm up movements for workout…
For time:
60 DB Thrusters #50#35
30 CTB Pull Ups
Snatch
-Heavy Single for the day
-5 x 3 reps @ 80-85% of heavy single for the day. Recover fully between sets.
Back Squat
-Build Up to a moderately heavy single for the day
-Drop to 80-85% and hit one set of max reps (looking for 4+ reps)