Warm-up: 200m Run then 3rds of:
6 False Grip Ring Row
5 OHS
4 Snatch Balance

Strength:
Front Squat
10 x 60/65/70%

Workout of the Day
Amanda 9-7-5
Muscle-up
Snatch 135/95

Finish:
3 sets
30sec Box Shoulder Stretch
30sec Hollow Hold