Heavy athletics
A. Snatch 4 x 1.1.1 (70-80%)
B. OTM x 12
Even – 1 Squat snatch + 3-5 OHS
Odd – Toe to bar x 6-10
C. Snatch grip RDL; 4 x 3 @100%
D. 3 Efforts of max rep unbroken muscle up, rest as needed b/t efforts. Follow each effort by 10 reps of each glute ham raise and GHD sit up