WO #1
3-6min Jump Rope Work
Buddy Lee Jump Rope Training
Power Snatch 5-7×3/
Press 3-5×3/
Clean Pull from Blocks @ Mid-Thigh 3×8/
WO #2
1441 Dynamic Warm Up
AQAP for Time of:
“Helen”
3 Rounds
400m Run
21 Swings
12 Pull Ups

WO#1
Snatch 6-8×2/
Clean & Jerk 6-8×2/
WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Under 5 years of experience:
Back Squats 10×10/82.5%
RDL’s 10×10/82.5%
Over 5 years of experience:
Back Squats 10×5/82.5%
RDL’s 10×5/82.5%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops  after that, its OK!

Rest

Rest

Snatch 3/ 2/ 5-7×1/AHAP
Clean & Jerk 3/ 2/ 5-7×1/AHAP

Run a 5k

Rest

WO #1
Bar Work 2-3min
1 Arm DB or K-Bell Snatch 5x3ea/AHAP
Snatch Balance 3-5×1/AHAP
Back Squat 3×3/AHAP
WO #2
3-6min Dot & Cross Drills
5 Rounds AQAP for Time of:
3 Snatch Pull w/100%
6 Split Jerk w/75%
9 Ring Dips

WO #1
Clean (from blocks at mid-thigh) 3×3/
Snatch (from blocks at mid-thigh)+Hang Snatch 3×1+1/
Rack Jerk 1/ 1/ 1/
Muscle Clean 3×8/
Clean Pull (blocks at mid-thigh) 4-6×3/
Arms!!!
DB Curls 5×10/
DB Skull Crushers 5×10/
Plate Flips 2×3 out, 3 in
Rice Grab 2×1min

Rest