Back Squat 5/60% 3/70% 2/80% 2/85%
Bench Press 5/60% 3/70% 2/80% 2/85%
Deadlift 3/70% 2/80% 1/85%

30min on a road bike. Low gear (Big GEAR!!!) 1min on & 30sec active recovery.
Run 2-3x400m

Power Snatch 3-5×3/75-77.5%
1 Snatch Pull + 2 High Hang Snatch Pull 3×1+2/80%
Push Up w/ Feet up on bench. 4×10

Rest

Snatch 3-5×2/85%
Power Clean + 2 Push Press 3-5×1+2/80%
Back Squat 3×5/85%% or 5×3/87%
1 Arm Lawnmower Bent Over Row 4×12ea/
Sit Ups w/ Feet Anchored 3×12/5-10kg

800m Run
5-7min Joint Mobility Warm Up
5-7min Active & Dynamic Warm Up
3-5min Snatch Bar Warm Up
Over Head Squat 15/AHAP
RDL’s (Touch & Go!) 4×12/65%
Manuel Hamstring Curls 4×6 @ (Tempo 3-1-3)
Ring Work
3 Sets
3ea Archer Push Ups
3ea Archer Pull Ups
6 Bubaca’s
3 Sets
6 Fly’s
6 Supine Pull Up
6 Skin the Cat
3 Sets
6 Decline Push Up
6 Pull Ups
6 Leg Swing
4-8×200m sprints
15min Cool Down
*Rest 1-3min on OH Squats, 45sec between sets & 2 to 1 on runs / Work to Rest Ratio.

Rest

Back Squat 5/60% 3/70% 2/80% 1/85% 1/90% 2/92.5-95%
Bench Press 5/60% 3/70% 2/80% 2/85% 2/90% 2/92.5-95%
Deadlift 3/70% 2/80% 1/85% 1/90% 1/92.5-95%

Rest