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A. Increase to a moderately heavy weight, then do 5 sets of: 1 hang snatch + 1 snatch.

If you are new, do 5×3 overhead squats, focusing on a good bar path.

B. 3 rounds, not for time:

1-4 wall walks

Max effort 1-arm ring rows OR scale to ME 1-arm ring row holds (Focus on minimal body rotation and a solid shoulder position. Your rep ends when you let go of either of these.)

5-10 weighted pistols per leg OR scale to 10 weighted split squats per leg (do one leg at a time, then switch sides). Go as heavy as possible on the split squats.

C. 3 max effort sets of L-sit support or tuck support on parallettes. Focus on externally rotated and depressed (shoulder blades pulled down) shoulders. Use a foot assist on the tuck support if needed.