Warm-up:

3 rounds:

15 Shoulder dislocates

15 Drop Snatch

Then, work up to 60% of 1RM Snatch using the complex below

WL:

1) 5x1, 3 Position Snatch (Mid-hang, hang, floor), heavier than last week, rest exactly 90 seconds

Strength:

2) BS: 60x5, 70x5, 75x5, 80x5x3 sets

Conditioning:

3) For time:

9 Power Cleans (70% of 1RM Clean)

21 Toe-to-bar

15 HSPU

7 Power Cleans

21 Toe-to-bar

15 HSPU

5 Power Cleans

21 Toe-to-bar

15 HSPU

12 minute cap.

Extra work:

Close-grip Bench Press, find a 3RM, then -5%, -10% for 3 reps

Follow each set with 8 single-arm DB/KB rows

PR:

3 sets:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans