2 Rounds
3 Scapular swimmers (prone position)
5 Jefferson curls
5 Inchworms
8 Scapula push-ups
8 Tension swings
+
2 Rounds @ empty barbell
5 Hang muscle clean
5 Front squats
5 Strict press
5 Hang power clean
5 Push press
5 Thrusters
+
Build to workout weight for thrusters and DB snatches
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
250m Row
5 Thrusters
5 Bar-facing burpees
200m Run
4 or 6 DB snatches, alt
5 Chest-to-bar pull-ups