Snatch 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 1/90% 1/95% 1/100%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 1/90%
Snatch Push Press + Over Head Squat 1/60% 1/70% 1/80% 1/85% 1/90% 1/95% 1/100%

Clean & Jerk 5-7×1/ AHAP
Deadlift 3×1/ AHAP
Push Ups 3xAMAP
(Rest 1:3)
Bench Press 3×12/75%
(Rest 45sec)
AQAP for Time of:
9-6-3
Thruster w/ M=135lbs, W=95lbs
Strict Hand Stand Push Up

Bench 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Squat 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Dead 3/ 2/ *1/ *1/ *1/ 3/ 1to5kg >

Clean 3 Position 3ea/20kg 2ea/40kg 1ea/50kg
Clean 3/60 2/90 1/120 1/145 1/155 1/160
Deadlifts 1/190 1/220 1/250
Rack Press 3×10/55-65-75lbs
Floor Press 3×12/95lbs
BOR 3×12/95-145-195lbs

Press 3×3/50-60-70%
Snatch 6-8×1/AHAP
Back Squat 3×1/AHAP
*Up from last week
Strict Pull Ups 3xAMAP
(Rest 1:3)
Bent Over Row 3×12/75%
(Rest 45sec)
Kipping & Butterfly Pull Up 3xAMAP
*Rest Between (1:3 / Work to Rest Ratio)
Tabata Run at a 6min 45sec mile pace @ 12%

Rest

Snatch 2/50% 2/60% 2/70% 1/75% 5×1/80%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 5×1/80%

Power Snatch on the min 5×3/40-50-60-70-80
Snatch on the min 5×3/90-100-110
3min Rest
Back Squat 1/120 1min 1/160 2min 1/190 3min 1/210 4min 1/230 5min 1/250kg

Snatch 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 1/90%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 1/90% 1/95% 1/100%
Front Squat 2/60% 2/70% 2/80% 2/85% 2×2/90%

Bench 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Squat 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Dead 3/ 2/ *1/ *1/ *1/ 3/ 1to5kg >