Shoulder Press 2×3/60% 2×3/70%
3 Pos. Snatch 2×3ea/60% 2×2ea/70% 3×1ea/75%
Clean (from block at knee) 1×3/70% 2×2/80% 3×1/90%
Good Morning 4×6/60%

Rest

5 Rounds AQAP:
5 Power Clean (M=135lb/W=95lb)
10 GHD Sit-up
15 Back Squat (M=155lb/W=105lb)

Power Snatch 6×3/60%
Heaving Snatch Balance 2×2/70% 2×2/80%
Snatch Pull 1/ 1/ 1/

PM or WO#2
Muscle Clean 3×3/60%
Clean 2×2/60% 2×2/70% 2×2/80%
Back Squat 3×3/80%

Clean & Jerk (M155lb/W=105lb) on the minute.
Perform one rep the first minute, two the second, three the third, etc. until failure. Cleans must be squatted.

Rest 5-15min

Row 500m AQAP

Deadlift 5/ 5/ 5/ 5/ 5/

Row 500m AQAP

Shoulder Press 2×3/60% 2×3/70%
Snatch (from block at knee) 2×3/60% 2×3/70% 3×2/75%
Clean (from block at knee) 2×2/65% 2×2/75% 2×2/85%
Bent Over Row 4×8/

“Danny”
As many rounds as possible in 20 minutes of:
30 Box Jump (24″)
20 Push Press (M=115lb/W=80lb)
30 Pull-up

Deadlift 10/60% 10/70% 10/75% 10/80% 10/85%

Rest 5-15min

“Danny”
As many rounds as possible 20 minutes of:
30 Box Jump (24″)
20 Push Press (M=115lb/W=80lb)
30 Pull-up

AM WO#1
Muscle Snatch 3×3/60%
Snatch 2×3/60% 2×3/70% 2×3/75%
Front Squats 10/60% 10/70% 10/80%

PM WO#2
Power Clean & Push Jerk 6×3/70%
Clean Pull 1/100% 1/105% 1/110% (% of 1 Rep Max Clean)
Rest 5-15min
5 Rounds
10 2-Arm KB Swing w/ M=32kg, W=24kg
8 Burpe + Pull Ups (Bar must be roughly 3ft. over head.)