Dynamic Warm Up :
200m Run Throwing PVC or Medball to a partner
or 5 shuttle Runs with Medball alternating with partner,

then 5,4,3,2,1 with an empty bar:
Straight Leg Deadlift
Barbell Row
Hang Muscle Clean
Shoulder Press
Front Squat

Skill Practice Warm Up 3 Position Snatch : 1×1

3 Position Snatch 1×1 Use the heaviest weight you can for each set. Rest as needed between sets.

Spend 8 min working up to a heavy 3 Position Power, Split, or Squat Snatch.

Strength Skill Superset
7×4 strict HSPU
7×1 Deficit “2-4” Deadlift (60-70%)
* use same weight across all sets

MetCon: “No Hypocrites”

For time:

25 Goblet Squats, 53/35 lbs
25 kipping Handstand Push-ups
25 Chest-to-bar Pull-ups
Row, 500 m

Break up and in any order desired:

Optional Hypertrophy:3 rounds for quality of:

12 Seated Dumbbell Shoulder Press, pick load
20 Banded Good Mornings