Warm up

T spine rotations (thread the needle)
Hip circles and 90/90s
Kb swings
goblet squats

Part A

4 to 5 sets

'rite of passage'

Clean+press
pull/row

novice 1-2-3 reps
int 1-2-3-4 reps
adv 1-2-3-4-5 reps

Part B

10min EMOM

1-3 clean + push press
1-3 clean + squat
1-3 clean + thruster

Odd: right
Even: left

Part C

3 sets

Table top hold with continuous shoulder/hip touches

Novice: 30 sec
intermediate: 45 sec
advanced: 60sec

1 min rest