Warm-up:
2 rounds:
10 Glute-bridges
10 Pass throughs
then...
2 rounds:
5 Muscle-Snatch
5 OHS
5 Hang Snatch
WL:
1) EMOM: 10x1 Snatch @ 70-75%
Strength:
2) BS: 70x2x10
Conditioning:
3) 7 rounds, each for time:
10 Thrusters (75/53)
10 Bar-facing Buprees
rest 1:1
Extra work:
1A) 4x3 Bench-press @ 80% of 3RM
1B) 4x8 Bent-over row, light to medium heavy, no fails
PRI:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans