Snatch High Pull (from floor) + Hang Full Snatch - Find a heavy 1 Rep - not a max unless you are feeling it. *Only if you can get there early for class or if you have more than the standard hour, do you do this.
Strength: Back Squat - 8 x 3 Reps @ 50% - EMOM
WOD: 4 Sets/Rounds
8 Front Squats - 155/105 RX+ -- 135/95 RX
Assault Bike - 25 Calories
rest 2 Minutes between Sets/Rounds
Extra Credit - Skill: Ring Muscle Ups - 3 Big Unbroken Sets *Yes, you could work on Bar MU progressions if not yet capable of Ring MU’s
The YouTube demo below demonstrates a snatch high pull from the ground and power snatch. Tomorrow's extra is snatch high pull from the ground and then a hang full snatch.