Warm-up:

15 Pass-throughs

Alternating E90S, for 3 rounds:

3 strict + 5 kipping + 7 butterfly pull-ups (each round)

5 Hang Snatch w/ BB

Warm-up to approximately 70% of 1RM snatch

WL:

1) Snatch 1RM in 10 minutes, then E90S 1@85, 90, 95, 85, 90, 95

Strength/skill:

2A) BS: 75x2, 80x1, 90x1, 95x1, 100x1

2B) 4x5 Chest-to-bar pull-ups + ME UB Bar-muscle-ups in 30 sec (start clock after 5 C2BPU)

Conditioning:

3) For reps:

8” AMRAP:

3 PC 185/105, 3 HSPU, 3 PC, 6 HSPU, 3 PC, 9 HSPU

6 PC, 12 HSPU, 6 PC, 15 HSPU, 6 PC

18 HSPU, 9 PC, 21 HSPU, 9 PC, 24 HSPU, 9/27…..

Extra work:

Strength:

1) 5x2 Pause Bench press (3 seconds at chest)

2) 5x5 Landmine row

Postural Restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans