Warm-up:
In ten minutes:
With an empty barbell, 2 rounds:
3 Hang Snatch pull + 3 Hang Snatch + 3 Heaving Snatch Balance
then, work up to 70% snatching doubles
WL:
1) Snatch:
75x1, 85x1, 90x1, 95x1, if you made 95% Max/PR attempt, if you missed, repeat 95%, or go 92.5%
then,
90x1
Strength:
2A) FS: 60x6x4
2B) 4x ME Strict Ring or Bar dips
Conditioning:
3) 10 minute AMRAP:
10/8 Bar muscle-ups
8/6 Chest-to-bar pull-ups
6/4 pull-ups
50 Dubs
OR
10” AMRAP:
5 Hip-to-bar
10 Chest-to-bar Pull-ups
50 Double-unders
Extra work:
1A) Single-leg RDL 3X5 each leg, light
1B) 1:00 weighted plank
2) Tabata Hollow hold
3) Tabata Arch hold
Postural restoration:
3 sets:
1) 90/90 5 breaths
2) Side planks 5 breaths each side
3) 20x Alternating Superhumans