Warm-up:

15 Pass-throughs

3 rounds:

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

5 Front squats with BB

Strength/skill:

1) FS: 60x5, 70x5, 80xME

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

2B) 4x10 Strict Deficit HSPU + ME Strict HSPU

Conditioning:

3) 10 rounds:

30 sec ME AD

30 sec rest

Then, no rest:

10” AMRAP:

5 BMU (or hip-to-bar)

10 OHS (135/93)

(optional finisher):

Then, no rest

10 rounds:

30 sec ME AD

30 sec rest

Extra work:

WL:

1) 5x3 T&G Power Snatch, rest exactly 2:00 (work to a near 3RM, must be done before regular work, NO EXCEPTIONS)

After regular work:

Static holds:

2) Tabata Hollow hold

3) Tabata Arch-hold