Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

80' bear crawl, rig is 40'

30 walking lunges

20 V-ups

10 pushups

Workout warmup:

10 min alternating EMOM:

30 DU's

Warmup your MU's/CTB's/PU's

Workout:

500/400 m row buy in.

4 rounds of:

5 MU's or 10 CTB pullups or 15 chin-over pu's (all rx)

10 RKBS 32/24 kg

15 Bicep curls 65/45lb

30 DU's

Lift:

Snatch: on the 90 seconds for 7 sets, 1 power snatch+1 squat snatch+1 overhead squat. Add weight as you can.

Skill:

2x10 on fixed bars, 2x10 on rings, kipping.