Rest

Snatch Push Press 3/60% 3/70% 3/80%
Snatch 3/45% 3/55% 2/65% 2/75% 3-5×1/80%
Clean & Jerk 2/45% 2/60% 1/70% 3-5×1/75%
RDL 5/60% 5/70% 6+/80%

Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 3x1ea/
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 1ea/
-Clean & Jerk 1-1-1-1-1-1-1 reps

Strength Training (15-20mins.)
Press 3/70% 3/80% 3+/90%

Gymnastics Training (15-20mins.)
-Hand Stand Balance (look at toe to hand) 2-3x15sec.
-Hand Stand Lean & Pull Away 2-3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3-4×8-10
-Hand Stand Push Up 5-10-15-10-5
-Ring Push ups 5-10-15-10-5
-Ring Dips (Fit Up) 5-10-15-10-5
-Ring Bubaca’s & Skin the cat 3-6-9-6-3

Strength (30-40mins.)
Back Squat 3/70% 3/80% 3+/90%
Bent Over Row 3/70% 3/80% 3+/90%

Gymnastics Training (10-15mins.)
Chin up 6-12-18-12-6
Supine pull up 6-12-18-12-6

CrossFit Training (4-7min)
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments

Core Training
Lever Abdominals w/Med Ball 3×10
Plank 3x30sec. w/plate on back
Supine Plank 3x30sec
Oblique Plank 3x 30sec each side

Snatch Press 5/60% 5/70% 6+/80%
Snatch 3/45% 3/55% 2/65% 2/75% 3-5×1/85%
Clean & Jerk 2/45% 2/60% 1/70% 3-5×1/80%
Back Squat 5/60% 5/70% 6+/80%

5 Weeks Out

Bench Press 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%

JM Press 4-5×5-10/RFH
Chain Dips 4-5×5-10/RFH
Chin Ups 3-4×10-12
Supine Pull Ups 3-4×10-12
Band Reverse Hyper 3-4×10-12
GH Sit Ups w/ Plate 4-5×5-10/RFH
*If you use a band for any body weight exercise we got problems!!! Do 2x the amount of reps.

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