- Power snatch + snatch – 6 x 2
- Power clean/jerk – 5 x 1
- Deadlift – 5, 5, 5+
- Sumo deadlift – 5 x 5
- GHD – 5 x 5
5 Rounds
- 5 sled 20 yd push/20 yd pull
- 20 burpees
- Snatch – 5 x 3
- Snatch pull – 4 x 4
- Back squat – 5, 5, 5+
- Overhead squat – 5 x 5
- Squat jumps – 5 x 5
21/18/15/12/9/6/3
- Ball slams
- KB SDHP
Sprint Intervals
10 rounds
100 m sprint
100 m walk
- Snatch – max day
- Clean and jerk – max day
- Overhead press – 3 x 5
- Push press – 5 x 5
10 min AMRAP
5 KB snatch – right arm
5 KB snatch – left arm
10 pushups
- Power snatch – 8 x 1
- Power clean and jerk – 8 x 1
- Bench press – 3 x 5
- Band bench press – 5 x 5
21/15/9
Front squat
Burpee
- Snatch – 3 x 1
- Clean and jerk – 3 x 1
- Snatch pull – 3 x 2
- Weighted pullups – 5 x 5
4 Rounds
Run 400m
10 squat jumps
15 bent-over row
- Power snatch – 5 x 1
- Power clean and jerk – 5 x 1
- Clean pull – 3 x 2
- Deadlift – 5 x 5
- Romanian deadlift – 5 x 5
21/15/9
HSPU
Ring dips
Pushups
