Pregame:
Tricep opener
Warm-up:
3 rounds:
5 high-hang power snatch (aka mid hang, but a touch higher)
5 Drop to power (FAST and LOW)
5 BN Sots Press
WL:
1) 5x1 Power Snatch @80% of 1RM
Strength:
2A) 10X2 DL AT 60%, rest 30 seconds between sets
2B) 3x5 Arch-hollow swings + 5 kipping pull-ups (or butterfly)
Conditioning:
For time:
30 muscle-ups
or
For time:
50 pull-ups
100 push-ups
150 air-squats
12 minutes time cap.