Warm-up: Row/Ski 500m; 10 OHS, 10 push-ups, 10 sit-ups, 10 back extensions
Skill: L Pull-ups
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.