30min
Back Squat 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
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%
15min
3 Sets
12 Dips
10 Chin Ups
8 GH Sit Ups
6 Full GHDs

K-Bell Work
Swings 4×12/
Wood Chops 4×12/
1 Arm Swings + 1 Arm Hang Power Snatch + OH Squats 3×10ea/
1 Arm Wood Chop + 1 Arm Hang Power Clean + Press 3×8ea/
Wind Mill w/ Curl + Pick Up + Press 3×5ea/
Turkish Get Up 3x3ea/
Rest 15-30min
3 Rounds AQAP
50 Double Unders
10 Thrusters w/ M=135lbs, W=95lbs