Establish a heavy complex of:
Power Clean+Front Squat+Shoulder to OH+Back Squat+Shoulder to OH
**if movements are proficient, combine in to a cluster to back rack thruster.
10 min Alt EMOM:
10 Back Squats 125-155/85-115
20 sec OH Hold
** for the entire duration of workout, bar must not go to the floor
-this workout is some serious time under tension, stay extremely tight and protect your trunk! These ones have the tendency to make low backs super tight, not injury, just tight if you get lazy.
3 X Max Set Muscle Ups (or practice the movement/transitions)