Pre-game:
90/90 Breathing x10 breaths
Crossover symmetry
Warm-up:
2 rounds:
5 FS
5 Tall cleans
5 On-toe-split jerk
WL:
1) 3x5 Hang-power Clean@80% of 5RM
Skill/Strength:
2A) Deadlift 3x8@80% of 10RM (no bounce off floor)
2B) Muscle-up practice (this will mean something different for everyone) If no muscle-ups, then pull-up or ring skill)
Conditioning:
3) For time:
50 HR Push-ups
40 Burpees
30 Pull-ups