2 rounds of:
200 meter run
15 hollow rocks
10 goblet squats (light kb)
5 inchworms + 2 pushups
work up to 85% of 1rm then go 3 sets of 1.
Catch in the squat don’t catch then ease down. Get comfortable in that transition under the bar with quick high elbows
*10 toes to bar after each set going as unbroken as possible.
scales: ttb-knees to chest- toes to kb