monday

A. power snatch.snatch- 1.2 x 4 sets (145#,rest 1:30)- easy
B. split jerk 2 reps x 6 sets( 3 sets 180, 3 sets 195, rest 1:30)- easy
C. clean pulls 5 reps x 4 sets @ 255-
D. back squats 8,6,6,6 rest 3 - 245,275,295,315

Tuesday

10 min row (easy)
+
3 mins row @ 90%- first 3 sets held a 1:51 pace, last 3 a 1:52 pace, felt a lot better then last week
walk rest 3 mins x 6 sets
+
10 min cool down

Wednesday
A. high hang, above knee hang, below knee hang clean, 1.1.1 x 4 sets (2 sets @ 180, 2 sets @ 195)- no misses
B. push press.split jerk, 2.1 x 4 sets rest 2mins( 2 set at 180, 2 sets @ 195)- no misses
C. Clean grip DL, 5 reps x 4 sets, rest 2:30 (270)- done
D. Front squat 6,6,5,3, rest 2:30

Thursday
Off

Friday

A. Snatch 3,3,3,2,1 rest 2- 3 min ( last single is at 185, no higher in weight)- no misses

B. Clean and Jerk 3,3,3,2,1 ( last single is at 225, no higher) - no misses

C. Back squat 6,6,6,4,4 rest 3 min - 265,275,295,305,315

D. Weighted back extension 10-12 reps x 3 sets rest 2 min - sets of 12- 45,55,55

Saturday

min AMRAP

10 KB swings  32KG - 6 rounds + 3 swings

10 burpees to stand 

rest 5 min 

5 min AMRAP -6 rounds + 5 wall balls

10 wall ball 20#

10 cal airdyne 

rest 5 min 

5 min AMRAP- 3 rounds + 100 meters 

200m run 

10 box jump 24” step down