Front squat
- 6 x 2 @80%

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 74-79%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+2+1 @ 65%+1RM CnJ, Go every 1:30

For time

• 12 push jerks
• 12 back squats

♀ 95 lb
♂ 135 lb

Bench press 3x2

A: Seated hamstring curls 3set
B: Seated leg press 3x5
C: Bench press 3x1
D: Close grip lat pull Downs 3set
E: Dips 1xMax
F: Biceps curls 3set

Pull-ups with extra weight 6 x 6 reps

5 x 7

Amramp 30 min
10 Cal
30 Abmat
20 KB Swing
10 DB Snatch (change hand after each round)
6 Push up
4 Pull up

Push press 1RM

For time

• 40 box jumps
• 20 D-ball cleans

♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb cleans