Shoulder mobility + stretching
Lumbar area rolling
5 min airdyne light
DB  dead/hang power snatch/ push jerk up to workout weight

For time:
5 rds @ 45# dB (25 dubs each time db  rests):
12 deadlifts
9 hang power snatch
6 push jerk

Time was 9:30 with 4 sets dubs
10 min airdyne moderate to easy pace

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