Warm-up:
3 rounds:
15 PVC Pass throughs
12 Band Pull and Press
9 OHS
WL:
1) 7x1 OTC: 3 Snatch High-pull, + 1 Snatch + 1 Snatch balance
Strength:
2) 60x5, 70x3, 80x3, 85x3x3***
Conditioning:
3) 7 rounds, each for time:
20 WBS
10 Toe-to-bar
rest 1:1
Extra work:
1A) 5x3 Bench-press, working to a 3RM. -5%, -10%
1B) 5x5 Bent-over row
PRI:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans