2 Power cleans + 2 Push jerks- Weight can be added but the goals is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down. <--75#

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups
5+5

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

Baseline: Pre-SOP and Box Breathing, then ROM Drills.
30x 4-count mountain climbers, 30x sit ups, 30x push ups.

Durability: Run 5k. 50x WTD sit ups (45#/25#), 30 x WTD back extensions (45#/25#)

Workout
30 reps of:
- Standard dead lift @ 225lbs
- Snatch position dead lift @ 225lbs

Results
Working on strengthening olympic lifting positions.

Notes
I have terrible form when it comes to deadlifting weight off the ground. Regardless of the exercise (clean, snatch, deadlift) my lower back is the first muscle group to fatigue. I have added this dedicated deadlift strength routine into my weekly workout to help strengthen those weaknesses of mine.

Skill
Snatch - 60kg
C&J - 72kg

Strength
5-5-5-5-4-3
back Squats (60kg - 70kg - 80kg - 90kg - 100kg - 110kg)
5x5 unbroken weighted ring dips 10kg (60s rest)

Midline
3x10 back extensions 20kg
20s plank 10s rest (20kg) x6

endurance
warm up: 1000m row
2x3000m row (3 minutes rest) (12:17-12:28)
cool down: 500m row

Push Press 45# DB 4x6
DB Bench 4x8
Fly 4x12
Neutral Grip Bench 4x6
Dips 4x10
Push-ups 3x20

For time,

800m run, 30 KBS 2/1.5p, 10 Pull ups MOD silver KB, ring rows

400m run, 20 KBS, 20 Pull ups

200m, 10 KBS, 30 Pull ups

Time - 20:08

Three rounds for time of:
95# Hang power clean, 15 reps
15 Pushups

Pre-WOD
Work Up to a Heavy Hang Clean

WOD - 5RFT:
-10 Hang Cleans (135/95)
-20 Push Ups
-50 Double Unders

4 sets of:
30 Sec hand Stand Hold
25 Air Squats

WOD:
10 rounds for time of:
10 Walking Lunges
10 Pushups

Afterwards:
3 sets of:
20 Tire Sit-ups
30 sec Hanging L-sits