Warm-up:
3 rounds:
15 Shoulder dislocates
15 Drop Snatch
WL:
Find a 1RM Snatch
Strength:
BS: 60x5, 70x3, 80x3, 85x3 (after first set at 85%, increase weight to find a new 3RM. If you cannot increase weight, stay at the heaviest weight possible for 3x3)
Conditioning:
10 minute AMRAP:
60 Lateral burpees over bar
30 OHS
10 Muscle-ups (or 10 Pull-ups and 10 dips)
Extra work:
Preferably before conditioning:
Find a 3RM Bench press