Warm-up:
In ten minutes:
With an empty barbell, 2 rounds:
3 Hang Snatch Pulls + 3 Hang Snatch + 3 Heaving Snatch Balance
WL:
1) Snatch: 70x1, 80x1, 85x1, 90x1, 95x1, 100x1
Strength:
2) FS: 65x2, 75x2, 80x2, 87x2x2
Conditioning:
3) 21-15-9
HSPU
Muscle-ups/Bar muscle-ups
Postural restoration:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans