Snatch + Clean and jerk + BB row + Hammer curl

Chest bump + snatch from floor + overhead squat
Worked up to 150lbs

Power clean + squat jerk
Worked up to 145lbs (PR squat jerk)

Some power cleans at 155, missed the jerk when I attempted it on the first couple power cleans

BB row
3x8 at 135lbs

Hammer curls
3x10, 20lbs DB

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PM
Clean pull + power clean
165-165-165

Skull crushers
Empty bar, 3x10

Press + Bench + Lateral raise/Front raise + T-flies

Shoulder press
3 at 105, 5 at 100

Bench
10 at 115, 10 at 125, 10 at 130

2 sets, A/B, no break
Front raise
Lateral raise
5lbs plates

T-flies, 10lbs plates (no pause)
3x10

Front squat + KB complex

Paused Front Squat (3 Sets of 3 @ 55% – 65%)
Front Squat with 3 Count Pause at the Bottom

155lbs

Metcon (AMRAP – Reps)
Kettlebell Complex 53/35
AMRAP in 10 Minutes
3 Deadlifts
3 Cleans
3 Jerks
3 Snatches
Complete cycle with one arm, then the other. Score = total reps.

208reps
44lbs KB

Gymnastics skills + Snatch drills + Snatch + BB row + KB stability work

Handstands
Rolls

Muscle snatch
Catch drill
Behind the neck press in snatch grip

Snatch + hang snatch below knee + overhead squat
135lbs

3x10 barbell row at 125

Turkish getup with presses
Bottoms up waiter's walk (overhead)
Turkish getup with twists
Bottoms up getups

Weighted pullup + Push press + Ground to overhead/Chin up/Ring dip

Weighted Pull-ups (1 Rep Max )
7 Minutes to a 1 Rep Max Weighted Pull Up

58lbs

Push Press (4 Sets of 2 @ 85%)

145lbs

Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes
5 Ground to Overhead 115/75
7 Chin Ups
9 Ring Dips

4 rounds + 15 reps

Clean + Row/KB snatch/Lunge

Every Minute on the Minute for 7 Minutes
1 Clean Pull
1 Knee Pause 3 Count
1 Clean from Knee

130lbs

For Time
Row 750m
Then 4 Rounds of:
20 Kettlebell Snatches (10 each arm any way) 53/35
20 KB Front Rack Walking Lunges (10 each side any way)

10:42
44lbs KB

Front squat/Back squat + Box step/KB swing/Double under

Front Squat/Back Squat 3/5 (5 Sets of 3/5 @ 85%)

205

Metcon (AMRAP – Reps)
3 Rounds for Reps
AMRAP in 3 Minutes
10 Box Step Ups 20 inch
15 Russian KB Swings
25 Double Unders
Rest 1 Minute

358 reps

Snatch + Clean and jerk + Shoulder press + T-fly/Ab wheel

Snatch up to 145

Clean and jerk up to 165 (shitty)

3x5 shoulder press, 95lbs

5 sets A/B
A: T-flies, 3s hold at top x10
B: Ab wheel x 10

Back squat

Paused Back Squat (3 Sets of 3 @ 50-60%)
Back Squat with 3 Count Pause at the Bottom

165lbs

Snatch technique + BB row + T-flies

Chest bumps, muscle snatches, power snatches, paused overhead squats
Technique work up to 85

3x10 BB row, 125lbs

T-flies, 3s hold at top
2x8, 5lbs plates

Snatch + Double under/KB swing/Ring dip

10 Minutes Snatch Technique Work
Snatch Pull
Knee Pause 3 Count
Snatch from Knee
Work up to 50 – 60% of 1RM Snatch

Worked up to 140 or 145 instead

Every Minute on the Minute for 7 Minutes
1 Snatch Pull
1 Knee Pause 3 Count
1 Snatch from Knee

125

AMRAP in 8 Minutes
40 Double Unders
20 Russian Kettlebell Swings 1.5/1 pood
10 Ring Dips

5 rounds + 40 reps

Push press + Run/Box jump/Pull up

10 Minutes of Goal Work
Choose 1-2 Skills to Work on for 10 Minutes

Handstands

Push Press
3x2 at 145

3 Rounds for Time
Run 400m
15 Box Jumps 24/20
10 Pull Ups

8:15