AM
4-8min Bar Warm Up
3 Rounds
Muscle Snatch 5/2.5% > last week
Hand Stand Hold 1min 30sec
Hanging L-Hold 1min
3 Rounds
Hang Power Snatch 3/2.5% > last week
Bar Muscle Up Hold 1min45sec
Barski 3 Pos Clean Pull 1x/2.5% > last week
*Go from the Ground to the Knee hold 2sec, down to the Shin hold 2sec, up to Mid-Thigh hold 2sec, down to the Shin hold 2sec, then Full Pull. It never touches the ground after the pick.
PM
Push up Start Sprints
10×20 to 40yrds
2:1 Rest to Work Ratio
*Keep Sup. Pull Ups and Push Ups in 1 or 2 sets. Try not to brake anything.

AM
Press 3×5/2.5% > Then last week
Power Snatch 3/ 2/ 1/ 1/ 1/
Snatch Balance 3/ 2/ 1/ 1/ 1/
Power Clean & Push Press 2/ 2/ 1+2/ 1+2/ 1+2/
3 Pos Snatch RDL+High Pull 3×1ea/AHAP
*Go from the Ground to the Knee hold 2sec, down to the Shin hold 2sec, up to Mid-Thigh hold 2sec, down to the Shin hold 2sec, then Full Pull. It never touches the ground after the pick.
PM
Snatch 2/ 2/ 3×2/80% with Mondays MTR
Clean & Jerk 2/ 2/ 3×2/80% with Mondays MTR
Bench Press 3×5/2.5% > Then last week
Clean Pull from Blocks at Mid-Thigh 3×5/AHAP