Total 120 min

3 sets of:
10 box jump, 5 OHS, 200 m row, 10 lunges

BMU practice for 10 min

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
25 27.5 30 32,5 35 35

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
(Last performed on August 11, 2014.)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D.
Three rounds for time of: > easy pace
12 Toes to Bar
12/9 Strict Handstand Push-Ups >
kipping, 4 x abmat + 10 kg plates, 5 x abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

Results: 5.17, 6.44, 6.35 = 18.38

Every 3 minutes for 6 rounds:
12 Dumbbell Front Rack Reverse Lunges (6e)
12 Dumbbell Burpees

Post work to comments.

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TEMPO BACK SQUAT / TEMPO FRONT SQUAT

Tempo Back Squat (33X1):
Heavy 3

Warm up and work up to a heavy set of 3 Tempo Back Squats. Use spotters on all work sets.

Tempo Front Squat (33X1):
Heavy 3

Drop weight from the Back Squat set and perform a heavy set of 3 Tempo Front Squats.

TABATA THIS!!
box jumps @30/24
overhead lunges @16/8
push ups hand off
hand stand hold
everytime change the exercise 1' rest

Front squat, 75% 5RM painosta:

3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3

Lepää 75s.

"3 Rounds for time:
20 Wall Ball Shots 9/6kg
10 Hang Squat Clean 70/50kg "

Deadlift 5x5

10-9-8-7-6-5-4-3-2-1
- x2 situps
- KBS (53lb)

3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 9 RPE (-5% Load Drop)
70% 1RM 3 reps
75% 1RM 3 reps
80-85% 1RM 3 reps
75-80% 1RM 3 reps
Pause @ parallel position

5 rounds for time of:
- run 300 metres
- 15 pull-ups
- 35 hip extensions

WL

Jerk behind the neck
1-1-1-1-1-1-1

Conditioning
Clock Running set to 20'
- Clean&Jerk
- every 5 minute, do 10 burpees

"Power Clean
1x3 (80% 1 rm)" 7 set