Snatch 3-5×1/80%
Clean + Hang Clean & Jerk 3-5×1+1+2/70-75%
Deadlift or RDL w/ Touch and GO! 3×5/82.5% or 5×3/87.5%
Chest to Bar Chin ups w/ stiff legs 4×6

Back Squat 8×2/60%
*Quick out of hole!!! (2-1-Explode) / Rest 1min
Sumo Deadlift 10×2/65%
*Quick pick!!! (Explode-Drop) / Drop sumo deadlift at the top or lower quickly! / Rest 1min

3 Sets (45sec Rest)
Splits Squats 10ea/ 2x8ea/
RDLs 10/ 2×8/

3 Sets (45sec Rest)
Lateral Barbell Step Up 10ea/ 2×8ea/
Single Leg RDLs 10ea/ 2×8ea/

3set
Hack Lunge 30sec Hold
Reverse Hyper Extensions 10/ 2×8/

2000m Row
15min Warm Up
Deadlift 3×10/55-65%
*Touch and Go! HOLD TIGHT!!!
Lateral Squat 3x12ea/
Single Leg Dumbbell RDL’s 3-4×12ea/
Bent Over Row 3×12/55-65%
Chest to Bar Chin Up 4×8
Supinated Pull Ups + Supinated Scapula Pull Ups 3-4×8+12
Alternating Arm Scapula Shoulder Raise 3-4×12ea/
15min Cool Down
*Rest 30-40sec between sets