Snatch 3×1/85%
Clean & Jerk 5×1/85%
Front Squat 3×5/82.5% or 5×3/87.5%
Leg Swings 3×6

Row 4x300m On & 100m Off
*Not to hard tell the end. Use as warm up.
10-15min Active & Dynamic Warm Up
Deadlift 3×12/60-70%
*Touch & Go. Hold Tight!!!

AQAP, ASAP, & ACAP
3 Sets
4 Hand Stand Push Ups Chest to Bench
4 L-Hold Pull Up
4 Hand Stand V-Up
4ea Lateral Lung w/BB

3 Sets
6 Hand Stand Push Ups on Parallettes
6 Chest to Bar Chin Up
6 V-Leg swings (Try & keep legs straight.)
6ea Pistols on Box or Bench

3 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
8ea 1 Arm Row
8 GH Sit Up + Med Ball Throw w/8-20lbs
8ea Lunge w/ Barbell
*All lunges do them in the same place. Not walking.)

Rest