Warm-up:

15 Pass-throughs

3 rounds:

5 Arch/hollow swings + 5 HIp-to-bar

5 Front squats with BB

Strength:

2) FS: 70x5, 80x5, 90xME

Strength/Skill:

2A) 4x5 Snatch first-pull with 3 second pause at knee, AHAP w/ perfect technique

2B) 4x10 Strict Deficit HSPU + ME Strict HSPU, increase your deficit.

Conditioning:

3) 10 rounds:

30 sec ME AD

30 sec rest

Then, no rest:

For time:

10 rounds:

20 sec ME Hang Clean (155/103)

10 sec rest

20 sec ME Dubs

10 sec rest

(optional addition):

Then,

10 rounds:

30 sec ME AD

30 sec rest

Extra work:

WL:

(must be done before regular work, NO EXCEPTIONS):

1) 5x3 T&G Power Snatch, work to a max for the day

After regular work:

Gymnastics:

Tabata Hollow hold

Tabata Arch-hold