Warm-up:
A) 5 Pass-throughs
B) 5 Drop Snatch
C) 5 Tall-snatch
then,
load the bar with 60% of 1RM Snatch
WL:
1) Every 2 minutes for 7 rounds:
3 Snatches, working to a max
Strength/Skill:
2A) Snatch pull 5x3 AHAP
2B) 4x5 Strict Muscle-up plus slow negative through transition, OR 4x8 tempo pull-ups, 33x3 tempo
Conditioning:
“Bodyweight Chipper”
3) For time:
60 Burpees
50 Toe-to-bar
40 Push-ups
30 Pull-ups
20 Pistols
10 BMU
18 minute cap.