AM
Back Squat 2-3/ 1-2/ 1/ 1/ 1/ 1/
Power Snatch 2-3/ 1-2/ 1/ 1/ 1/ 1/
Power Clean & Push Press 2-3/ 1-2/ 1/ 1/ 1/ 1/
RDL 3-4×3/ with Mondays CJ MTR
PM
Snatch 2/ 2/ 4×2/80% with Mondays MTR
Clean & Jerk 2/ 2/ 4×2/80% with Mondays MTR
Snatch Pulls 3-4×3/ with 10kg over Sn

3 Rounds
Muscle Snatch + Hang Power Snatch + Rack Snatch Drop 3×5+5+5/45-65% of Sn 1RM
Hand Stand Hold 1min
Bar Muscle Ups 15 w/ a 4sec Hold @ Top
Rest 5-15min
10 to 15min of Agility Drills
4x100m
4x50m
4x25m