5/3/1 week 1
rest 1-5 min

Bench Press
warm-up
30x5, 40x5, 50x3

working set
65x5, 70x3, 80x1+ [(7) 1RM @99#]

5x10 @ 50#
rows 5x10, 65#

Snatch
warm-up
15x5, 20x5, 25x3
working set
35x5
knees feel a bit creaky so I changed it up to muscle snatches
40x5, 45x5, 55x5, 60x3

5/3/1 week 4
rest 1-5 min

Deadlift
warm-up
75x5, 90x5, 110x3

working set
75x5, 90x5, 110x5

5x10 @75#
hanging leg raises 5x10
chin-ups 5x10

16Kg KB Swings : 100 WU, 200 in-between sets, 6:00 (30/30) 120
total: 420

5/3/1 week 4 Deload
rest 1-5 min

Bench Press
warm-up
30x5, 40x5, 50x3

working set
30x5, 40x5, 50x5

5x10 @ 45#
Bent-over rows 5x10, 50#

KB Swings
260 between sets
5:00 (0:30/0:30 intervals) 118
total : 378

115 Shoulder press 10 rep
115 OH squat 15 reps
115 Push press 20 reps
115 Front squat 25 reps
115 Push jerk 30 reps
115 Back squat

Work up to a heavy Snatch - 175, missed 185 x 3, shut it down
Work up to a heavy C&J - 225, missed 245 x 2, shut it down

1&1/4 squats - 4x4 @ 185

Took I dunno, like 21 or 22 minutes to do:

4 RFT of -

400m run
14 HSPU
7 Power Cleans @ 225 (I only did 185)

10 rounds for time:

10 dumbbell lunges
10 pushups

5 Rounds for Time:
200m Run
12 Pullups
12 Dips

Had to modify - hotel gyms suck.

.25 on a treadmill
20 Treadmill rows
20 Dips (these were pretty wide)

Didn't time it.

21-15-9
Cleans (135pds)
Ring Rows

Snatch- 20mins to find 1rm <--did not feel like doint this today 35-45-60-fail

Then,

For time;

20 KBS 2/1.5

30 Toes 2 bar

400m run
Not sure about the time i finished. Hands & shoulders ache today on the bar so it took me a long time for T2B.