Pregame:
Bicep opener 2 sets
Warm-up:
3 rounds:
3 Snatch from mid-hang
3 OHS with toe roll
3 BB windmills each arm
WL:
1) Find a Snatch 3RM
StrengthSkill:
2A) Snatch first-pull 3RM
2B) 5x7/5 Muscle-ups AFAP
OR
2C) 5x5 Chest-to-bar pull-up (any grip, weighted or assisted)
Conditioning:
3) 7 rounds, each for time:
20 KBS
3 BMU (or 5 C2B pull-ups)
rest 1:00
Accessories:
4) 10 rounds: 30 sec hollow hold, 30 sec rest