Skill
Snatch - 60kg
C&J - 70g

Strength
3-3-2-1 Front Squats
(100kg - 110kg - 120kg PR - 130kg Fail)

Midline
3x10 Back Extensions (15kg)
60 seconds Weighted Plank Hold (5kg with arms extended)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 4x20m, 3x40m
6xStanding Triple Jumps
600m Run + Static Stretching (Cooldown)

Hammer strength bench press:
10 x 90; 10 x 90; 8 x 100

Hammer strength low row:
10 x 45; 10 x 65; 10 x 90

Decline bench press, 185 pounds:
7-6-5 reps

Pull-ups, 40 pound assist:
7-6-6

Bar dips
6-6-5

1000m run (warm up)

4 Rounds (not for time)
10 Med Ball Cleans (14lbs)
10 KB Swings (35lbs)

C&J Assistance:
Press From Split 3x5 55-65-65
(in between 30 second boat pose)

Split Jerk (work to heavy single)
6x1
75-85-95-105-115-120

2 Power Cleans EMOM 7 minutes
85-85-85-85-95-95-95

4 Rounds:
3x Back Squat @ 65% (165)
7x Ring Row
9x Plyo Pushups
Rest 120 seconds

Good Morning 3x10 (65)

Capacity/Conditoning:
20x 30:30 c2

1) Run 5k w 25 air squats every 500m

1) Run 5k

2) Mobility

1) 500 Double Unders for time

2) Accumulate 3 situps for every double under miss

3) Mobility

1) 20 x 20 Air Squats (Rest 1 min)

2) Mobility for balance of hour

First:

5 rounds of weighted chin-ups (6kg kettlebell).
Achieved 3-4 chin-ups per time.
2 min rest between each.

Workout - 5 rounds of:

300m row
15 box jump 24"
15 KB swing 24kg

1) Run 5k

2) 100 Situps for time

1) E6MOTM Back Squat 10 x 3
SS: 10 Pullups