• Jerk - heavy single; 80% of that x 1 x 3
• 2-position snatch (floor, mid-thigh) - 60% x 3 sets
• 2-position clean (floor, mid-thigh) - 60% x 3 sets

4 rounds for time of:
300 m row
5 push press - 75%

• Clean & jerk - 70% x 2 x 3
• Clean pull - 90% (of clean) x 3 x 3
• Clean deadlift - 100% (of clean) x 3 x 3
• Back squat - 75% x 3 x 5
• Hanging leg raise - 3 x 10
• KB sidebend - 3 x 10

• Muscle snatch + 2 snatch balance - take to heaviest MS possible
• Overhead squat - 80% x 1; 65% x 2 x 2
• Power clean + push jerk - 80% (of PC) x 1 x 4

3 rounds for time of:
10 sandbag Turkish get-ups (bag on shoulder) - 30% BW
20 kipping pull-ups

• Clean & jerk - 75% x 2 x 2; 80% x 1 x 2
  
• Muscle snatch - heavy single

3 rounds for time:
20 double unders
20 kipping pull-ups

Front Squat 81% x 2 x 5

Snatch Push Press 81% (of snatch) x 3 x 5

Clean Pull 100% (of clean) x 3 x 3

5 set

10 pullups

10 ring dips

Prowler push.

• Clean & jerk - 75% x 2 x 7
• Muscle snatch - 75% x 2 x 4
• Bench Press - 4 x 10; increasing weight each set.

2-4-6-8-10-8-6-4-2 reps for time:
KB swings
Hanging leg raise

• Snatch - heavy single
• Clean & jerk - heavy single
• Front squat - heavy single
• ab work of choice

• 2-position clean (floor, mid-thigh) - 75% x 5 sets
• Muscle snatch - 75% x 3 x 3
• Jerk - heavy single; 90% of that x 1; 85% x 1 x 2
• Weighted sit-ups - 3 x 10

• Front squat - 75% x 4 x 5
• Snatch push press - 75% x 5 x 5
• Clean pull - 95% (of clean) x 5 x 5
• Turkish get-up - 3 x 5/side

• 2-position snatch (floor, mid-thigh) - 75% x 5 sets
• Snatch balance - heavy single (work up slowly to try to get 8-10 total reps)

3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)

• Muscle snatch - heavy single; 90% of that x 1 x 2
• 2-position clean - 65% x 5 sets
• Jerk - 70% x 3; 75% x 3; 80% x 2 x 3

3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs

• Front squat - 75% x 3 x 5
• Snatch push press - 73% x 5 x 5
• Clean pull - 93% (of clean) x 5 x 5
• Hanging leg raise - 3 x 15
• Back extension - 3 x 15