3 Minutes on Bike -- hip Circle-- 10 PVC Dislocates 10 PVC Behind Neck Press 10 PVC Back Squat 10 PVC Overhead Squat -- into-- 2 Rounds of 5 Kang Squat 5 Behind the Neck Press 5 Overhead Squat

Behind the neck Push Press + Overhead Squat

3 x 2 @ 50, 60, 70 %

Snatch

3, 3, 3, 3, 2, 1, 1 @ 45, 55, 65, 75, 80, 83, 83 %

Hang Clean + Jerk

3, 3, 2, 2, 2 @ 50, 60, 70, 70, 70 %

Eccentric Snatch Pulls

4 x 3 @ 85 %

Box Jumps 85% of max height 4 sets of 5 Strict handstand push ups 4 sets of 8

Behind the Neck Push Press

3 x 5 @ 100, 95, 85 %

Back Squat

5 x 10 @ 40, 50, 60, 65, 55 %

Shoulder Press

3 x 8 @ MAX, 90, 85 %

Deficit RDL Use about 60% of your best clean 3 sets of 8 Feet elevated Bench Dips 3 sets of 8 Core

Hang Snatch

6 x 2 @ 40, 50, 60, 70, 70, 70 %

Behind the Neck Jerk

5 x 3 @ 50, 60, 70, 70, 70 %

Clean & Jerk

3, 3, 3, 2, 1, 1 @ 55, 65, 75, 80, 83, 83 %

Clean Pull

3 x 3 @ 85 %

4 sets of 10 each Bentover BB Rows Prisoner Squat Jumps Barbell Curls Pull Overs

Front Squat

3 x 5 @ MAX, 90, 85 %

Push Press

3 x 5 @ MAX, 90, 85 %

GHD Sit-Up

3 x 12

Liu Raises Farmers Carry Chins

Snatch Pull + Snatch

2, 2, 2, 2, 1, 1 @ 50, 60, 70, 75, 80, MAX %

Clean + Front Squat + Jerk

6 x 1 @ 50, 60, 70, 75, 80, 100 %

Clean Deadlift

4 x 5 @ 90, 100, 110, 85 %

Bis/Tris/Core/Glamour