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) 5x3 Snatch at 70-80% of 3rm
Strength:
2A) 4x3 Snatch first-pull at 80% of 3rm
2B) 5x3 Hollow/Arch reach-backs + 5 Muscle-up (try to go UB)
OR
2C) 4x10 Pull-ups, any style, light.
Conditioning:
3) 7 rounds, each for time:
10 OHS (95/65)
10 Pull-ups
30 Dubs
rest 1:1
Accessories:
4) 10 rounds: 30 sec hollow hold, 30 sec rest