A: Bulgarian Split squat 3x8
B: Dead lift 3x8
C: Dips 3set
D: Lat pull downs 3set

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

1.) No feet No hook snatch 4x3
2.) Snatch 15×3
3.) Front squat w/bounce 5×2

Accessory Work
3 sets of
10 heavy single arm DB Power Cleans @17.5-22.5kg/22.5-32.5kg
rest 30-45s
10 db incline bench press @2x12.5-15/20-22.5kg's (30 or 45 degrees on bench) Control tempo that way last reps will feel a bit heavyish)
rest 30-45s
40-60% of max reps pull ups
rest 2-3 min bwn sets

Midbody work
2 sets
15+15 banded standing trunk twists
20-30 deadbugs
rest 2 min bwn set

Cool down
2-3 min light cardio
3-4 min foam rolling for upperbody / lower back
1 min Wall pec strech
1min tricep streching

Front squat 5 RM, then max reps Back squat @ same weight

Hang Power Clean
7-7-7-5-5-5-3-3-3

EMOM 10:00
1: 60%
2: 60%
3: 60%
4: 60%
5: 60%
6: 70%
7: 70%
8: 70%
9: 80%
10: 80%
@1RM

4 rounds for time:

15 cal row
6 d-ball cleans
15 wall balls

VX7A

AMRAP 20 ( Moderate Pace )

40/30 Cal Echo Bike
12 Power Clean 70/50kg
5 RMU
12 HSPU

Hang Squat Clean + Squat Clean + Jerk

2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 75%
2 x (1+1+1) x 80%