60 Air squats (focus on form and depth)

30 KB swings 53/35

15 Ring Dips (Adv 5 muscle-ups)

2 Rope climbs (Adv legless)

Skill:Push jerk 5/5/5/5/5

Block Strength

Three sets, not for time, of:
Squat Snatch Press x 5 reps @ 2113
(note the tempo and stick to it, positioning is more important than load here)
Pistol with Overhead Hold x 4-5 reps each leg
(hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)
L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Every 2 minutes, for 12 minutes (6 sets):

High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep