Weightlifting
Snatch – 5 x 3 (~70-80%)
Snatch pull – 4 x 4
Overhead squat – 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.
Strentgh/Skill
Overhead Squat, 3-3-3-3-3
Muscle-up, 3-3-3-3-3
This is a compound set couplet. Perform 3 OHS, then 3 MU. Rest 2-3 mins between couplet sets. If you cannot perform a muscle-up, perform ring rows and ring dips.
Conditioning
For time:
15-12-9 reps of:
Thrusters, 95/65
Pull-ups (chest-to-bar)
