Warm up

halos
pull overs
waiters holds
squats

Part A

Rite of passage variation

Snatch to press plus pull (row or pull up)

novice 1-3 intermediate 1-4 advanced 1-5

5 sets

Part B

Single arm complex

10 min EMOM

3-6 snatches
3-6 push press
3-6 thrusters

Odd: right
Even: Left

Part C

3 sets

1 min tabletop hold (continuous single arm swap)

novice: head touches
intermediate: shoulder touches
advanced: hip touches

1min rest