Warm up - crossover symmetry activation, 20 shoulder rolls, couch stretch, elevated pigeon stretch, 2 rounds of: 5 Split squats (Each leg, lunge stance, as deep as you can go into lunge) + 10 seated barbell good mornings (on bench) + twisted cross stretch (30 sec each side x 2).
Barbell technique: Muscle Snatch + Power Snatch + Squat Snatch: work up to 60%
Snatch Triples
9 x 3 reps up to 80sh%
Snatch Singles
1,1,1 Above what you hit for your triple for the day
5 Rounds for time
24 GHD Sit Ups
9 Overhead Squats 135/95#
Rest 10 minutes
5 Rounds for time
6 Bar Muscle Ups
6 OHS 165/115#