Warm-up:

3 rounds:

10 Pass-throughs

5 Drop Snatch

5 Power Snatch from mid-hang

Then, take 5 minutes to warm up to 80% of your 3RM mid-hang snatch

WL:

1) For completion:

Alternating E90S for 10 rounds:

3 Mid-hang Snatches at 80% of 3RM Mid-hang Snatch

12 Pull-ups

Strength:

2) Snatch Deadlift 4x5, at 80% of 5RM

Conditioning:

3) 3-5 rounds:

1” ME AD

Rest as needed

Extra work:

Strength:

(use straps):

1A) Bent-row 4X5@80% of 5RM

1B) RDL 4x5 at 75% of 5RM

Capacity:

Row 5k with HR under 150 BPM