Warm Up: Myofascial release. Then range of motion drills and mobility work. Next, 10 minute conditioning test. Your choice of air-dyne, row or run, but pick one and go hard for 10 minutes.
Strength: Snatch balance - Work up to a 1 RM.
*Rest 5 minutes, then...
Snatch - Warm up, then 10 rounds, EMOM, 2x snatch @ 70% 1 RM.
Work Capacity: Complete the following for time...
100x double unders
5x muscle ups
75x double unders
4x muscle ups
50x double unders
3x muscle ups
25x double unders
2x muscle ups
Core: 100m backwards sled pull (AHAP)