Warm-up:

15 Pass-throughs

3 rounds:

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

5 Front squats with BB

Strength/skill:

2) FS: 65x5, 75x3, 85x3, 95xME

2A) 4x3 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) Alternating EMOM for 20 minutes:

Deadlift (225/155)

2-4-6-8-10-2-4-6-8-10 reps

30 Double-unders

10 Toe-to-bar

Extra work:

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

WL:

1) 5x6 T&G Power Snatch, start light and work to a max for the day

After regular work:

Gymnastics:

Weighted Tabata hold: 5x:30 seconds

Tabata Arch-hold: 5x:30 seconds