Pre-game:

90/90 Breathing x10 breaths

Crossover symmetry

Warm-up:

EMOM for 8 minutes:

1 Clean and Jerk@50%

Strength:

1) 5x5 Hang-power Clean

Strength:

2A) Deadlift 3x10 (no bounce off floor)

2B) Muscle-up practice (this will mean something different for everyone) If no muscle-ups, then pull-up or ring skill)

Conditioning:

3) For time:

15 Hang Power Snatch (95/65/BB)

30 Burpees

12 HPS

20 C2B Pull-up (if no BMU then regular pull-ups here)

9 HPS

10 BMU (if no BMU then 10 C2B pull-ups)

Accessory:

4A) 4x8 GHD raise

4B) 4X20 V-ups