A. 6 sets of the following complex, ideally working above 80%: 1 snatch pull + 1 hang snatch + 1 snatch.
B. Dumbbell “Fran”:
For time, 21-15-9 of:
DB Thrusters (35/25)
Pull-ups.
Like its barbell equivalent, this should be hard and fast, so scale it with that in mind. Warm up well, and go for it.
C. 3 sets of 15-30 GHD hip extensions.