30min
Back Squat 3×5/AHAP
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
45min
Jerk Drive 3×5/AHAP
Push Jerk Recovery 1/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110%
*Work off of Clean & Jerk PR.
Over Head Support 3×5/AHAP (2sec hold at top)

AM
4-8min Bar Warm Up
3 Rounds
Muscle Snatch 5/2.5% > last week
Hand Stand Hold 1min
Hanging L-Hold 30sec
3 Rounds
Hang Power Snatch 3/2.5% > last week
Bar Muscle Up Hold 1min
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.
3 Rounds
Muscle Clean 5/2.5% > last week
Ring L-Holds 30sec
PM
Push up Start Sprints
10×20 yrds
Lying Supine Start Sprints
10×20 yrds
1:1 Rest to Work Ratio