Warm-Up
3 Rounds
5 Hollow Hold to superman (2 Second hold each position)
10 Sumo Deadlift High-Pull
15 Second L-hold
6 Minutes Cap

Power Snatch Warm-Up

Strength
8 Minutes to find...
3x ME touch and go Power Snatches @ 55%
90 seconds of rest between sets
then...

Every 2 Minutes for 4 Rounds
3+3 Hang Power Snatches(above the knee)+ snatch grip push press AHAP

Skill: Kipping the pull-up (review)

Conditioning
6 Rounds
8 pull up
4 HandStand PushUps (strict) (sub Pike Push-ups)
10 Russian Swing (28/20kg)
13 Minute Cap