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.)

OH Squats 15/ 15/ 15/ 15/ 15/
(Rest 1min, move up in weight, dont move up if you do not get 15 out of 15.)
Rest 5-15min
5 Rounds
10 2-Arm KB Swing w/ M=16kg, W=12kg
10 Push Ups
10 Burpe + Pull Ups (Bar must be roughly 3ft. over head.)
Rest 5-15min
Tabata Row (8x 20 seconds on 10 seconds off)

OH Squats 15/ 15/ 15/
Rest 2-3min
5 Rounds
10 2-Arm KB Swing M=16kg, W=12kg
10 Push Ups