Warm-up:

15 Banded face-pull and press

3 rounds:

3 strict + 3 kipping + 3 butterfly pull-ups

5 Hang snatches

WL:

1) Snatch 1RM in 10 minutes, then E90S: 1@80, 85, 90, 80, 85, 90

Strength/skill:

2A) BS: 3x10@60%

2B) 3x:30 sec ME BMU or hip-to-bar

Conditioning:

3) 7” AMRAP:

10 Power Snatches (95/63)

10 Toe-to-bar

Extra work:

Strength:

1) 3x10 Bench-press

2) 3x15 Ring-rows

Postural Restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans