Warm-Up
400 Meter farmers carry
Overhead Mobility- coach's choice

Strength
14 Minute EMOM
Odd: 5 Handstand press(heavy)
Even: 12 Single Arm Ring Row

Conditioning
5 Rounds
10 Push Press (Single Arm, each side)
30 Double Unders
10 Chest to Bar Pull ups

Finisher
3 Rounds, 1 Minute stations
Flutter Kick
Russian Twist(unweighted)
ambat sit-ups

Weightlifting Club
E2MOM for 5 Rounds
3+3 Muscle Snatch(no hook, no body contact)+overhead Squat

1 Rep Max 1" Power Snatch
then...
E2MOM for 5 Rounds:
2 1" Power Snatch @ 90% of 3RM
then..
E2MOM for 4 Rounds
3 Snatch Pull to hip @ 105% of 1RM