Warm-up:
2 rounds:
10 Hollow rocks
10 Arch-rocks
10 Table-tops
2 rounds:
5 BN SN grip Press
5 Drop Snatch
5 Hang Power Snatch
WL:
5x3 Power Snatch @ 80% of 3RM
Strength:
2A) FS: 70x2x10
2B) 4x8 Toe-to-bar
Conditioning:
3 rounds for time:
5 Muscle-ups (if no MU’s, then sub 10 dips)
30 WBS
90 Dubs
Extra work:
1A) Press 5x3 at 80% of 3RM
1B) Good Mornings 4x8 (light)
2) 4x1:00 Hollow hold, rest 1:00