Strength:
A) Snatch @ Hip: Find 3RM unbroken, focus on footwork and speed to the bottom here
B) Every 45 sec x 8 sets complete a 3 Position Snatch (floor, hang, hip) @ 10% less than 3RM from part A. Do not use straps and it must be unbroken
C) BS: 50/10 55/8 60/8 70/8 75/8 80/8
Skill:
A1) Muscleup clusters: 2.1.2 x 4 sets (rest 15 sec between reps, rest 90 sec after all reps complete) if you are more advanced at MU feel free to increase reps inside the clusters
A2) L-Hold on Rope x ME, rest 60 sec x 4 sets, if possible hold L-sit with elbows flexed at 90 degrees (think 90 degree angle at elbow)
Conditioning:
21-15-9
DB Thrusters (55/35)
Burpee To Plate