Workout of the Day:
Warm Up
1000m Row Warm Up
3×10 Sweeping Deadlifts (Light)
5×1+1 Clean High Pull + Tall Clean
Then:
8×3 Clean @70% (speed focus)
Then:
1000m Row for Time

Competition:
A. Snatch
EMOMx10: 1 Squat Snatch from Low Hang (below knees), Climbing
B. Snatch Skills
A. 3×2 Snatch Grip Push Press from Behind Neck
B. 10×1 Pause OHS – 10 Second Hold at Rock Bottom
C. Gymnasty
5 Sets of: 4 Strict + 4 Kipping HSPU Without Coming Off the Wall, Minimal Rest Between Sets.
D. Conditioning
AMRAP 15:
300 Meter Row
30 Wallballs 20/14