Snatch
3x3 w/bar
Front squat warmup
-bar x6
-135x5
Fs 170x2
55lb db farmer walk
Fs 170x4
55lb db farmer walk
Fs 170x6
55lb farmer walk
Fs 170x8
55lb farmer walk
Every 2 min
Some arm work
Clean and jerk
65,95,95,95,135,135
Some lateral raises
10 ghr
10 bb rows 95lbs
5 rounds
Bench strength
Slight decline
-135x6
-165x3
-190x3
-210x3
-220x1
-230x1
-185x8
10 hand stand push-ups
10 sit-ups on bench
5 rounds
Squat
-135x5
-165x3
-190x3
-215x3
-235x1
-250x1
-250x1
Overhead squat
-bar. 3x5
4 sets db curls
Bench press
2,2,2,2,2,2,2
135,165,185,205,215,220,225
55lb overhead squat , toe touches
15,10,6
Pm
Sghp
-75x5
-115x5
-135x3
-155x1
-175x1
-185x1
-190x1
Finally over my cold
Am
4 sets weighted dips
Overhead plate extensions 3x15
Pm
75lb thrusters 7 reps
7 pull-ups
5 rounds
Hang cleans 5,5,3,3,3,1,1,1,1
115,115,135,155,160,175,185,195(fail),185
3 sets arms
Decline bench
-135x5
-155x3
-175x3
-195x2
-215x1
-225x1
-235x1
-240x1
Top half pins
-265x3
-285x3
Paused
-185 3x3
Run 1/4 mile
10 reps push press 95lbs
10 burpees
4 rounds
3 sets lateral raises
Squat
-135x5
-165x3
-195x3
-215x2
-235x1
-250x1
-270x1
-215x4
-165x5
-115x7
Cleans (form practice )
-75lb 3x3
3sets facepulls
10-15sec. L sit
12deadlifts 135lb
10 handstand push-ups
4 rounds
Rack pulls
-135x3
-185x3
-235x3
-280x3
-320x1
Weighted dips
3,2,2,2,2,1,1,1,1
35,45,45,45,45 45,45,45,45,45
Sprint half mile
Some bicep work
Incline bench
-135x4
-155x4
-175x3
-195x3
-215x3
-185x8
-165x6
-115x8 slight pause
5 sets seated row
Farmer walks
Today. Knees are a reck.
Rdl 3x10 w/bar
Stretching
Mobility
10 burpee box jumps
10 hang cleans
3 rounds , 4 burpees in 10min
Cleans 135,115,115
Am
3 sets weighted dips
3 rounds
45lb plate farmer walks
6 dips
Deadlift. Sets of 5
135,185,235,255,280
As many rounds as possible 10min
Run .15. Mile
15 db swings(25lb)
10 walking lunges holding 25lb plate overhead
5 rounds
Slight decline bench
-135x5
-165x4
-185x3
-205x3
-215x1
-230x1
-240x1
A mrap 1 min
Push-ups 51
Pull-ups 30
Air squats 40
Dips 29
Sit-ups 27