- Hang snatch – 5 x 2

- Hang clean – 5 x 2

- Overhead press – 5, 5, 5+

- Split jerk – 5 x 5

5 Rounds

- 21 cal row

- 15 pullups

- Clean/jerk – 5 x 3

- Clean pull – 4 x 4

- Bench press – 5, 5, 5+

- Barbell bench press w/ hanging KB – 5 x 5

21/15/9

KB swings

Ring dips

BW squats

- 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

- Snatch – 4 x 1

- Clean and jerk – 4 x 1

- Squat – 3 x 5

- Walking lunges – 5 x 5

12 min AMRAP

Strict pullups