Three rounds for one minute of:
Air Squats
Push Ups
Sit Ups
Body Rows
Jumping Jacks
Rest

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

120-125% of Max Snatch

4 x 8

9 @ 70%
6 @ 75%
3 @ 80%

A) 5 ROUNDS
5 STRICT PULLUP
5 AIR SQUATS
5 PUSHUP

B) 5 SETS OF 5
BENT OVER ROWS
START AT 115 AND BUILD TO HEAVY SET OF 5

C) 21-15-9
BACK SQUAT 135
HSPU

6-5-4-3-2-2-1-2-3

15 dips
15 push press (65lbs)
15 pull ups

10 thrusters (95lbs)
10 burpees
20 thrusters
20 burpees
30 thrusters
30 burpees

4 rounds:
10 pull ups
15 plyo push ups
20 air squats

50 toes to bar
100 leg levelers

120 min
WU for 15 min
Skillwork: HSW practice for 15 min

1.SPP (skill)
A. Practice pistol skill progressions from video > DONE

B. Barbell Efficiency
Push jerk - 4 x 7
27.5 35 35 40

2.Strength
Alternate
A1. Front squat w/ 2 sec. pause 5 x 3 @AHAFA, r. 2 min.
50 55 60 60 60
A2. Deadlift - 5 x 5 @ 75-80 % , r. 2 min.

3.Cool down
5 min AB

105 min
WU for 20 min
1.Strength
Alternate
A1. Back squat 4x5 @ 77.5-82.5 % 1 RM, r. 2 min

A2. Strict press 4x5 @ 75-80 % 1 RM, r. 2 min
28 28 29 29

2.SPP (conditioning)
A. 5 rounds for time:
6 power snatches @ 35 kg > 30 kg
12 T2B
36 DU
Result: 11.16
177/185

3.5 min AB