30min
Press 3×5/AHAP
30min Break
30min
Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
30min Break
45min
Power Snatch 5×3/AHAP
45min
Power Clean & Push Jerk 5×3/AHAP
30min Break
30min
Bench Press 3×5/AHAP
30min
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.
Clean Pull from Blocks at Mid-Thigh 3×5/AHAP

AM
5-10min Reaction Ball Warm Up
Back Squat 15/ 12/ 10/ 8/ 6/ 4/ 2/
*Go up in weight after each set. 2.5% > last week
Press 3×5/80%
BB Alt. Leg Later Squat 3×8ea/5% > last week
DB Alt. Leg Later RDL 3×8ea/
5-10min Stability Core & PT Work
PM
AMRAP in 10min:
5 Burpee
10 each side Sledgehammer Strikes
5 L-Hold Pull Ups