Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

Skill
5X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.

Conditioning

4 rounds for total working time of:

15 Burpees
25 Thrusters 20Kg

Work:Rest – 1:1, 2:1, 3:1

9 Reasons To Avoid Sugar As If Your Life Depended On It – Kris Gunnars/ Authority Nutrition
Why We Snatch – Tatum Vayavananda