Warm-up:

15 Pass-throughs

3 rounds:
3 strict + 3 kipping + 3 butterfly pull-ups

5 Hang snatches

Warm-up to approximately 70%

WL:

1) Snatch 10x1@70% EMOM for ten minutes

Skill/Strength:

2A) BS: 75x3x4

2B) 4x3 Hip-to-bar + 3 BMU

Conditioning:

3) For reps:

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters

3 Chest to bar Pull-ups

6 Barbell Thrusters

6 Chest to bar Pull-ups

9 Barbell Thrusters

9 Chest to bar Pull-ups

12 Barbell Thrusters

12 Chest to bar Pull-ups

15 Barbell Thrusters

15 Chest to bar Pull-ups

18 Barbell Thrusters

18 Chest to bar Pull-ups

21 Barbell Thrusters

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Extra work:

Strength:

1) 5x2 @80% of best 2 from last two weeks, Pause Bench press (3 seconds at chest)

2) 4x10 ring-rows

Postural restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans