BBG
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
Got up to 115#. My snatch is horrible. I don't get it. I never feel comfortable doing it. I can power snatch 165# so theoretically I should be able to squat snatch at least that.... yeah.... I get to 135# and start falling all over the place.

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
90# - weaksauce.

3a) 5X2 Snatch First Pull (top of knee) – heavier then last week, rest 60 sec.
3b) 5×5 Pendlay Row – heaviest possible, rest 60 sec.
135#,135#

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Score: Left my score sheet at the gym, but I only missed 3 muscle ups total. Never though I could do 44 muscle ups in that amount of time. My UB max is 15, so I'm definitely happy with being able to nearly triple that within 7 minutes.