PreHab: Y+L+T, Band Pulldowns, Banded Shoulder Circles

Warm-up: Pull-up Variations, KB Overhead Prep

Specific: Barbell Snatch Complex (build to heaviest weight for you and back down)

WOD: 

Rx: Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65#) Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95#)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185#)

Option 1: Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Option 2: Prior to 8:00, complete: 3 rounds of:
6 assisted pull-ups/ring rows
6 Power Snatches + OH Squat
Then, 3 rounds of:
7 assisted pull-ups or ring rows
5 power snatch + overhead squat
*Prior to 12:00, 3 rounds of:
8 assisted pull-ups or ring rows
4 power snatch + overhead squat
*Prior to 16:00, 3 rounds of:
9 assisted pull-ups or ring rows
3 PS + OHS
*Prior to 20:00, 3 rounds of:
10 assisted pull-ups
2 PS+OHS
*Prior to 24:00, 3 rounds of:
11 assisted pull-ups or
1 PS + OHS