Workout of the Day:

A1. Muscle Up 4×1-3 Reps (or strict pull ups or dips)
A2. 1-6 Bar Dips/Pull Ups, If Muscle Ups Are Not Yet Attainable
B. Bench Press w/Earthquake Bar 4×15 Reps
C. 4-6 x 45sec All Out Effort on AD, Rest 3-5 Minutes

Competition:

A. Snatch
Every :30 for 10min Perform:
Power Snatch + OHS + Hang Power Snatch
M:65-95
W:45-75

B. Conditioning
“JF”
For Time:
100 Thrusters w/Barbell
100 Wall Balls
100 Slam Balls 20/10