Pregame:
Bicep opener x2 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 (not touch-and-go, but by golly don't take a minute between 'em)
Strength:
2A) 5x3 Snatch first-pull, working to a 3RM, 100% plus of 1RM snatch all sets
2B) 5x6/4 Muscle-ups AFAP
OR
2C) 5x5 Chest-to-bar pull-up (any grip, weighted or assisted)
Conditioning:
3) 7 rounds each for time:
7 Thrusters (95/65)
9 Lateral Burpees
11 Pull-ups
rest 1:1
Accessories:
4) 10 rounds: 30 sec hollow hold, 30 sec rest