Warm-up:

1 round:

10 Hang Power Snatch

10 Heaving Snatch Balance…

Warm-up to 70% of 1RM Power Snatch

WL:

1) Every 2 minutes for 7 rounds:

1 Power Snatch, working up to a max

Strength:

2A) Clean Pull 5x3@100%+

2B) Strict Pull-ups 3x10

Conditioning:

3) 3 rounds for quality:

1:00 Hollow hold with distracted breath (one hand over mouth, the other over the belly)

Rest as needed

Extra work:

Strength/skill:

5 rounds, each for load and time:

Farmer’s Carry 100'

5 BMU OR 8 Chest-to-bar pull-ups (try keeping the elbows in close to the body)