Warm-Up
Power/muscle Snatch Warm-Up

Skillz
3 Rounds
1 Minute ME Strict HSPU (sub pike Push-Up)
1 Minute Rest

Strength
Every 4 Minutes for 5 Rounds
a.6 Bench Press (31x1) (leave 2-3 reps in the tank)
b. ME Ring Dip(goal is 8-12. use a band if necessary. no kipping)

Conditioning
"Randy"
75 Power Snatches for time (75/55)

Weightlifting Club
Every 90 seconds for 4 Rounds
3 Hang Muscle Snatch(above the knee)

then..
1+1 Hang Power Snatch (above the knee, heels together)+ Snatch
Every 2 Minutes for 4 Rounds
1+1 @ 90%