Warm-up:

3 rounds:

10 Pass-throughs

5 Drop Snatch

5 Power Snatch from mid-hang

Load the bar with 40-50%, then…

WL:

1) Every 90 seconds for 10 rounds:

3 Mid-hang Snatches, working up to a max, if you hit a max before the tenth round, drop weight and finish the EMOM. Use straps.

Strength:

2A) Snatch Deadlift 5x5, working to a 5RM

2B) 5x5 Strict Weighted Pull-up

Conditioning:

3) For reps and quality:

Tabata Hollow hold

Tabata Double-unders

Extra work:

Strength (use straps):

1A) Bent-row 5RM in 4-5 sets

1B) RDL 5x5 AHAP

Capacity:

30 minute AMRAP, with HR under 150 BPM:

Row 2k

7 BMU