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%