warm up
spend 10min working on rings, pull ups, push ups, hand stands, muscle ups, whatever
skill
snatch 10×1 going for a PR
strength
front squat 3×5 or 5×3 if you have stalled
conditioning
Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps(use no more than 50% of your heaviest from above)
10 Wall ball shots, 20 pound ball
stretch
athlete’s choice, 3 positions 2min per side
