Warm-up:

In ten minutes:

With an empty barbell, grab as many quality sets as possible. Do not add weight to barbell:

3 Hang Snatch pull + 3 Hang Power Snatch + 3 Heaving Snatch Balance

WL:

1) Snatch 65x5x3

Strength/Skill:

2A) FS: 65x5x4

2B) 4X ME strict Muscle-ups or MU progressions

Conditioning:

3) 10 minute AMRAP:

3 Bar muscle-ups

10 Burpees

or…

5 Hip-to-bars

10 V-ups or v-tucks

10 Burpees

Extra work, before conditioning:

1A) Snatch Grip RDL 70-80x5x4 (that’s just a recommendation in terms of percentage, make sure to stay over the bar, with the bar pressed against the legs)

1B) Strict toe-to-bar 4X10