Warm-Up
1 Minute AMRAP
Skipping Rope for warmth
2 Minute AMRAP
ME Double Unders
then..
2 Rounds Per side
10 Half Kneeling KB press
10 Standing Single Arm High Pull(no legs)
10 Bent over KB Row

Extra Hot
3x ME Push-Up
1-2: until reps slow
3: failure

Strength
15 Minutes to Work up to 5RM Bench Press

Conditioning
5 rounds for max reps of:
max rep Bench Press, BW/.75BW(scale to 80% of 5RM bench
max rep Pull-ups

Weightlifting Club
E2.5MOM for 5 Rounds
2+2+2 Hang Power Snatch(below the knee)+Push Press+ Overhead Squat 80%

E2MOM for 4 Rounds
1+2 Snatch extension + Hang Snatch(below the knee) 85%

E2MOM for 5 Rounds
1 Snatch @ 85% of 1RM(add weight if you feel nice)

Every 2 Minutes for 4 Rounds
3 Floating Snatch extensions @ 92%