Warm-up:

15 Banded face-pull and press

3 rounds:

3 Arch-hollow swings + 3 Butterfly + 3 C2B Butterfly

5 Hang snatches

WL:

1) Snatch 1RM in 10 minutes, then E90S: 1@80, 85, 90, 85, 90, 95

Strength/skill:

2A) BS: 4x10 (starting at 60% and working to a max in four sets)

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

Conditioning:

3) For time:

21-15-9

Thrusters (115/83)

C2B Pull-ups or jumping C2B Pull-ups

5 minute time-cap.

Extra work:

Strength:

1) 3x10 Bench-press, heavier than last week

2) 3x15 Ring-rows

PRI:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans