Warm-up:

In ten minutes:

With an empty barbell, 2 rounds:

3 Hang Snatch pull + 3 Hang Snatch + 3 Heaving Snatch Balance

then, work up to 70% snatching doubles

WL:

1) Snatch:

70x2, 75x2, 80x2, 85x2, 80x2

Strength/Skill:

2A) FS: 78x4x6

2B) 6x1 Strict Muscle-up + ME UB Muscle-ups (or MU transitions, or ME dips)

Conditioning:

3) 10 minute AMRAP:

50 Dubs

10 HSPU

Extra work:

1A) 5x5 RDL, AHAP

1B) 1:00 weighted plank

Postural restoration:

3 sets:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans