Strength
1.12min to Find 1 RM Clean and Jerk
2.Muscle Snatch 7×3 45% rest 30sec
3a.Over Head Squat 7×3 50% Pause 5 sec at Bottom rest 60sec
3b.Snatch Pull 3×3 HAP rest 60sec
-Then-
Conditioning
7min EMOM
8 Dumb Bell Snatches #55/35 Alternating each rep
1 Bar Muscle Up
-Then with no Rest-
Accumulate 3min in a Handstand