Day 1
Paused Front Skwat
5×1 @70%
*Pause 3 Sec

Jerk from Split
3×3 @45, 50, 55%

Clean & Jerk
3×2 @75%
4×2 @80%
2×2@83%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

Day 2
Deadlift
3×3 @70%
3×3 @78%
5×2 @85%

Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×5 @80% of HS

For Time:
150 Russian Swing 72/53
*Each Break Perform 10 Burpees + 200m Run

Day 3
20 Min of work:
Bike 50 Cal
50ft. HS Walk
10 Ring Muscle -Ups

5 Sets:
Wt. Plank 45/25 x 1 Min
Reverse Hyper x 20
Back Ext. x 15

Targeted Mobility:
Hamstring
Glute
Thoracic Spine – Lat

Day 4
3×1 OHS @65^
3×3 Snatch Balance @55%
*Both of Snatch 1RM

Snatch
3×3 @70%
3×2 @75%
5×1 @80%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

AMRAP15:
20 Cal Row
30 Wallball 20/14lb to 10/9ft
20 Toes to Bar

Day 5

EMOM 8
1 Clean + Power Clean
*Work up to Heavy
*No TNG

For time:
800M Run
Then
4RFT:
3 Power Clean 225/153lb
10 Bar Over Burpees
Then
100 Double-Unders

Day 6
Programmed Warm-Up
3 Sets:
20 Band Row
10 Back Ext.
10 GHD Sit-Up
10 Razor Curl (Attempts)
*Scale to Partner Assisted Russian Leg Curl

9-15-21 reps for time of:
Synchronized thrusters 95/63lb
Synchronized bar-facing burpees

Day 7
OFF