A.Three sets, not for time, of:
Bridge-Ups x 5 reps of 10 second holds
V-Up x 10-12 reps
(V-Ups should be performed as quickly as possible)
Double-Unders x 30-40 reps

B.Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.
Perform all five sets at 80-90% of your 1-RM.

C.Four sets for times of:
155/105 lb Squat Clean x 6 reps
Rest 90 seconds

D.Five sets of:
Back Squat x 6 reps
* Set 1 – 65% of 1-RM
* Set 2 – 70%
* Set 3 – 75%
* Set 4 – 80%
* Set 5 – 80-85%
Rest 2 minutes between sets.

A) completed with hollow rocks (24 reps) instead of V-ups which bother my tailbone
B) snatch: 99-104-110-115-119#…felt good and snappy today. 54kg is a hair over 90%.
C) 0:18 / 0:17 / 0:16 / 0:17…third set felt the best and most efficient
D) back squat: 154-165-176-190-200#…felt strong throughout