Pregame:
Tricep opener
Warm-up:
3 rounds:
3 FS with BB
3 Tall cleans
3 Air-planes each leg
WL:
1) Find a 3RM Power Clean
Strength:
2A) Find a 3RM Deadlift (no bounce off floor)
2B) 5x5 Strict Weighted Pull-up
Conditioning:
3) For time:
7 Muscle-ups (or 7 Pull-ups and 7 Dips)
21 Muscle-Snatch (75/45)
Accessories:
5A) Bent-row 5RM in 4-5 sets
5B) Powell raise 4x8
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6) 4x8 Bicep curls
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7) Tabata hollow hold