Weightlifting

1) Snatch Pull + Snatch High Pull + Power Snatch, 1-1-1, 3x1
2) Overhead Squat 205#/145# x 2 reps from failure, then Overhead Squat 185#/135# x 1 rep from failure

Notes
Snatch Complex: Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-replay-to-make-sure-I-was-above-parallel-powers.
Overhead Squat: Upon completing the 205#/145# set, strip the bar and immediately perform the 185#/135# set. If available, use blocks to save your shoulders.

Strength

Front Squat 5x5 @ 90% of this week's 5 @ 9

Sport

12-9-6 For Time:
Muscle-Up
Dumbbell Squat Snatch, 100#/70#, alternating

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