1. Mobility – Front rack, hips, overhead position (2-4 minutes each area)
2. Work to a heavy single thruster in 7 minutes
3. Pull-up technique practice (7 minutes) - work on Gymnastics basics: hollow to superman; feet together / toes pointed; open / closed shoulder positions.
4. Perform the Round of 9 as perfectly as possible for time, use this to determine your strategy / pacing for the WOD