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 1RM, then 90x1x6 of today’s max

Strength/skill:

2A) BS: 50x4+4, 60x3, 70x2, 75x2, 80x1, 90x1, max and above.

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

Conditioning:

3) 7” AMRAP:

7 Power cleans and Jerk

10 Bar-facing burpees

Extra work:

Strength:

1) 5x2 pause bench press

2) 5x5 Landmine row

Postural restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans