A. High Bar Back Squat, 3 reps @ 80-85% 1RM X 3 sets. Rest as needed

B. Snatch focus. Alternating EMOM X 10 sets total?B1. 1 Power Snatch + 1 Deep Power Snatch + 1 Squat Snatch @ 80% of beautiful 1RM Psn?B2. 1 Snatch (the version you are most capable in, with good technique), 90% effort. Increase load over sets if it feels right?

C. Clean and Jerk Focus.?4 X within 3 minutes:?0-3: 5 Clean and jerk (anyhow) @ 60% of beautiful 1RM, 7 Lateral Burpees?3-6: 5 Clean and jerk (anyhow) @ 70% of beautiful 1RM, 7 Lateral Burpees?6-9: 5 Clean and jerk (anyhow) @ 80% of beautiful 1RM, 7 Lateral Burpees?9-12: 5 Clean and jerk (anyhow) @ 90% of beautiful 1RM, 7 Lateral Burpees

D. Muscle-ups. Kipping.?Do singles every 20 seconds until tired, then switch to every 30 sec and continue until you fail.?This will teach you to be quick and consistent into a reliable kipswing and controling the rings on our descent in order to set up for the next rep.

E. 2 sets @90-95% (NOT quite all-out) up until point of slowing down. Rest 4 minutes between.?You hit this series of exercises pretty hard and go fast but you stop right when you feel loss of that ??drive?? and before heavy breathing sets in. This probably occurs around 1 minute

8 Power /muscle-snatch @ 45-50% of 1RM snatch, 6 Burpee over box (60/45cm), 10 Power/muscle clean with same weight as before. If not slow by then, continue on Rower for 50-100 meters