Warm-up:

15 Pass-throughs

3 rounds:

10 strict/10 kipping/10 butterfly pull-ups

5 Hang Snatch w/ BB

Warm-up to approximately 70% of 1RM Snatch

WL:

1) Snatch 1RM in 10 minutes, then EMOM: 1 rep @80, 85, 90, 85, 90

Strength/skill:

2A) BS: 60x5, 70x2, 75x2, 80x1, 85x1, 90x1, 95x1

2B) 4x7 Chest-to-bar pull-ups + ME UB Bar-muscle-ups

Conditioning:

3) For reps:

7” AMRAP:

3 PCPJ (135/93)

3 T2B

6 PCPJ

6 T2B

9 PCPJ

9 T2B

12 PCPJ

12 T2B……

Extra work:

Strength:

1) 5x2 Pause Bench press (3 seconds at chest)

2) 5x5 Landmine row

PR:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans