Barbell Warm-up

5 Sets
Snatch Balance + Overhead Squat

Every 2min x 6min
3 Position Snatch @ 60-70%
Every 2min x 6min
Snatch x 1.1.1 @ 70-80%

Workout of the Day

5 Muscle-up
200m Run
30 Front Squat (95/65)
200m Run
5 Muscle-up

OR

15 Ring Dip
200m Run
30 Front Squat (95/65)
200m Run
15 Ring Dip