400m Run
15min Active Warm Up
1 Arm Deadlift 3x3ea/40-50-60kg
Deadlift 10/80 10/140 10/180kg
BO Row 10/60 10/70 10/80kg (Tempo 1.1.1)
3 Sets
K-Bell Floor Press 15/6-8-12kg
Supine Ring Pull Up + Scap Pull Up 6+6/
3 Sets
DB Scaption Raises 15/3-5-7lbs
One Arm Bent Over Row 8ea/40-50-60kg
K-Bell Work
Swings 3×10/28-32-40kg
Wood Chop 3×10/28-32-40kg
Alt. Arm Swings 3×10/12-16-20kg
Alt. Arm Wood Chop 3×10/12-16-20kg
15min Stretch

Rest

Power Snatch 5-7×3/50-70%
Power Clean & Jerk 5-7×3+3/50-70%

Bench Press 5/ 5/ 3×5/1-5kg > then last week
Bent Over Row 5/ 5/ 3×5/1-5kg > then last week

Snatch 1/ 1/ 1/
Clean & Jerk 1/ 1/ 1/
Clean & Jerk 2/-20% 2/-10% 2×2/-30%
*Work % of of daily MTR / 1RM.
Back Squat 5×2/75%
*Squat AQAP w/ 45sec Rest between Sets.