Warm-up:

3 rounds:

5 straight-leg Box Jumps (land with straight legs, you may bend legs to jump)

5 Snatch Grip Bent-over BB sweeps

5 Hang Power Snatch

work up to 70% of 1RM PS

WL:

1) Starting at 70% of 1RM Power Snatch and adding weight every round, drop weight 10-20 pounds after first miss and finish the EMOM:

3 Touch and Go Power Snatches every 60 seconds for 7 minutes, 7 total sets

rest 2 minutes

2) ME Power Snatches at 85% of 3RM

Strength:

3A) BS: 60x5, 70x3, 80x3, 85x1x3

3B) 4x30 sec ME Toe-to-bar, rest 90 sec

Conditioning:

4) 12” AMRAP:

30 dubs

3 Muscle-ups

Extra work:

1A) Press or DB press 5x3, searching for a 3RM, -5%, -10%

1B) 4x8 Dual KB Single-leg Deadlift

2) 3x1:00 L-sit (accumulate 1:00 if you cannot go UB)