3 x 3 @ 70%

3 x max

4x4
Use straps, dead stop each rep, without belt.

WOD:
Rx: 5 rounds for time
10x SDLHP
20x Forward lunges (alternating, barbell in front rack)
10x Push press
50/30kg

3 x 7-15 GHD sit ups + 15 back extensions

BS: 3x3 (87.5-90% / across)

Find days heavy 3-pos clean

(floor, above knee, pockets)

Every 90s for 10rds:
1 squat snatch
Start with 70-75%, and increase weight after every third rep.

Every 30s for 10 min:
1 power clean
Go as heavy as form allows.

3 tng power clean with 30s rest btw sets.