A. Clean & Jerk

8 Sets:

1 squatclean; 1 Pushpress; 1 pushjerk; 1 splitjerk

90 sec. Rest

B. 18-15-12-9 Front Squats and Shoulder to Overheads

Front Squat
Shoulder to Overhead

A. Lower Body Stregth

5 sets of:
4 3-stop iso Back Squats - pause for 2sec. at 3 points on eccentric!
rest 1-2min

B. MetCon

5 rounds of:
16cal Row
16 alt. DB-Box step overs
16 Single arm DB-Push press
12 Ring Rows

A. Snatch Balance 6 x 1

1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance
1 Snatch Balance

Work up to 85-95% of your max Snatch over the 6 sets!

B. Front Squat 3 x 3

3 Front Squat
3 Front Squat
3 Front Squat

Work with ~70% of 1RM!

C. Upper Body Gymnastics Recovery

3 rounds of:
10-20sec. Top of Ring Dip Supp hold
rest by feel
10-20sec. Chin over Ring hold
rest by feel
10-20sec. Bottom of Ring Dip Supp hold
rest by feel
10 kipping TTR
rest by feel

A. Power Clean 1 Rep

1 Power Clean

Build up a 1RM Power Clean in 12 minutes.

B. Standing Long Jump

Three attempts for max distance.

C. 5 Rounds For Time of Wall Ball Shots, Alternating Dumbbell Snatches, and Toes to Bars

15 Wall Ball Shots
12 Alternating Dumbbell Snatch
9 Toes to Bar