Sprint Intervals:

200m (rolling start, 4mins between) - 3 x 200m - 33.47, 31.30, 30.47
100m (rolling start) - 1 x100m - 14.56 (started to rain..had to stop..besides, I was not recovered enough from prior 2 workouts to go high intensity)

1) For Time:
Run 1 Mile
50 Box Jumps (24)
50 KB Swings (1 Pood)
50 Hip Extensions

2) Smolov 2.2
7x5 @ 175
SS: 5 K2E

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