Snatch 3/ 2/ 1/ 1/ 1/ 1/ 1/ *1/
Clean & Jerk 3/ 2/ 1/ 1/ 1/ 1/ 1/ *1/
Front Squat or Back Squat 1/ 1/ 1/

3 Rounds
Muscle Clean + Hang Power Clean + Rack Jerk 3×5+5+5/45-65% of Sn 1RM
Hand Stand Push Ups 15
Ring L-Holds 30sec
Rest 5-15min
10 to 15min of Plyo Drills
K-Bell Work
Swings 3×10/
Wood Chops 3×10/
1 Arm Swings + 1 Arm Hang Power Snatch + OH Squats 3x5ea/
1 Arm Wood Chop + 1 Arm Hang Power Clean + Press 3x5ea/
Turkish Get Up + Wind Mill w/ Pick Up 3x3ea/