Warm up

3 rds

60 second supinated hang

Db Oh carry (foot drill distance each arm)

15 band pull aparts

3 rds

3 db snatch each arm

3 step ups each leg

3 pull ups at level

Workout

50-40-30-20-10

Db snatches

20-20-20-20-20

Db step ups

5-10-15-20-25

Chest to bar pull ups

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