Warm-up:

3 rounds:

15 Shoulder dislocates

15 Drop Snatch

then, work up to of 60% using the complex below

WL:

1) 5x1, 3 Position Snatch (Mid-hang, hang, floor), rest exactly 90 seconds, no misses

Strength:

2) BS: 60x5, 70x5, 75x5, 80x5***

***Chase each set with 5 arch-hollow swings, or

3) 4 rounds for time:

10 Clean and Jerks (135/93)

50 Double-unders

Extra work:

1A) Close-grip Bench Press, find a 5RM, then -5%, -10% for 5 reps

1B) Chase each bench set with a set of 8 DB or KB single-arm rows, 8L/8R

2) 3x10 Lever negatives

3 sets:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans