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

Skill
15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.

Conditioning
AMRAP 4:
15 Thrusters (45Kg/30Kg)
15 Chest to Bar Pull Ups
-rest 4 minutes-
AMRAP 4:
15 Thrusters (45Kg/30Kg)
15 Chest to Bar Pull Ups

Notes: Aim to have your second round score equal to or greater than your first round score.