Strength
Power snatch
3-3-3-3-3
Build to max, drops allowed but keep them close together
Hang cleans
2-2-2-2-2
Build to max, no drops
*Weightlifting W3D2*
METCON
7min AMRAP
10 power snatch 75/55
3 ring muscle ups
Scaled
7min AMRAP
10 power snatch 75/55
3 pull ups
Accessory work
Crossover symmetry 3x each
90/90
Scaption
Incline plus
Victory
30 snatch grip sots presses (light load, bar or even PVC pipe)
30 glute ham raises (on the GHD or ground with a partner)
Maintenance/Mobility
ROMWOD