Pre-workout:
Every 2:00 for 6 rounds:
3 hang power snatches

- RX -
For time:
21-15-9:
Hang power snatches (65/95 lb)
Toes-to-bars

- INTERMEDIATE -
For time:
21-15-9:
Hang power snatches (55/75 lb)
Feet-above-shoulders

- BEGINNER -
For time:
21-15-9:
Hang power snatches (35/45 lb)
Hanging knee raises

1 set:
:30 cobra stretch
1:00 forearm/wrist stretch

2:00 row or SkiErg

1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC behind the neck snatch grip presses
5 push-ups to down dog
10 PVC around-the-worlds