Monday

Snatch
60%/3
65%/3
70%/3
(75%/3)3

Back Squat
(70%/8)3

Or Push Press instead of Snatch
5,5,5,5

 Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")

Tuesday

Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Extra Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.

Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

Wednesday

Strength
Sumo Deadlift
Work up to a heavy set of 3 in 6 sets or less
Bench Press
3 x 8

Conditioning
7 Min AMRAP With a partner
Athlete A holds a plate overhead (45/25) while Athlete B Completes
7 Ball Slams (20/14)
7 Box Jump Overs (24/20)
7 D.B. Push Press (40/25)
Partners switch each round. The Plate must be passed ovh and kept ovh at all times or 7 burpees must be done by both Athletes.