Wednesday
In 20 minutes: set a 3rm hang squat snatch Then,
Tuesday
For time: 60 KB swings, 70/53 40 box jumps, 24/20
Monday
12 min amrap: 12 power cleans, 165/ 105 15 push-ups
Friday
6 rounds for time: 4 squat snatches, 135/95 8 oh
Thursday
12 min amrap: minutes 1-4: 10 knees 2 elbows 10
Wednesday
15 min amrap: 3 barbell complexes, 135+/95+* 50 double unders
Tuesday
For time: (one barbell) row 1000m 30 ring dips 30
Monday
20 min amrap: 10 burpees 20 box jumps, 24/20 30
Friday
5 rounds for time of: 5 snatches, 165/105 10 chest
Thursday
2-4-6-8-10-12-14 reps of: kb snatches, 53/35 sit-ups burpees w/ lateral