1) 5x400m Rest 1.5:1

2) Smolov 2.3

Snatch technique
20 Power snatch
20 Hang power snatch
20 Split snatch
68#

Work on overhead squats. Had some trouble today so did some snatches. Did 150

5 sets of strict pull-ups
8-9-8-9-8

Behind the neck Jerk 1-1-1-1-1

85-95-105-115-125

Body building for triceps and biceps

Four rounds for time of:

Run 400 meters
75 pound Thruster, 10 reps
35 pound Kettlebell swings, 12 reps

20 minutes stepmill

Shoulder Circuit:
8x Muscle Snatch
8x Behind the Neck Press
8x Upright Row
(3 rounds)

SUPERSET:
Incline Bench Press 4x6
Dips 6x

60 seconds spidercrawls

Smith Machine OH Press 3x10

60 second spidercrawls

Hang & Swing 2x25 + 10x full ROM

60 second spidercrawls

SUPERSET:
Inverted Row 3x10
Banded Rear Delt 3x20

100 decline weighted situps

1600m row

50 OH Walking Lunge (shoulders in external rotation)
50 Wall Ball Situps
Run 800m
(2 rounds)

50 supermans

20x 30:30 C2
(average 117m per 30 secs)

5x20 banded reverse crunch

20 Minute AMRAP
5 Wall Climbs
15 Pull-ups
50 Double Unders

Oh my god this workout sucked. Wall climb officially the worst.
Finished 3 + 5