Weightlifting

Back Squat – 73% (3 x 10) (up wt on last set if you can – no failed reps)
Hang snatch (mid-thigh) – 70% (5 x 3) (up wt on last 2 sets if you feel good)
Halting Snatch Deadlift (hip) – 85% (3 x 3)
Overhead Squat – 70% (5 x 3) (up wt on last 2 sets if you feel good)

Conditioning

For time:

50 meter farmers walk 70/53
25 Handstand push up
50 meter farmers walk
25 CTB chin ups
50 wall balls, 20/14
25 toes to bar
50 wall balls
25 Handstand push up

… clock starts immediately upon completion and scored as a second workout

300 double unders for time

Weightlifting

Back Squat – 85% x 3 x 8

Snatch – 75% x 3 x 3, 80% x 2 x 2

Clean & Jerk – 75% x 3 x 2, 80% x 2 x 2

Snatch High-Pull – 70% (of snatch) x 3, 75% x 3 x 2

Strength/Skill

Push Press, 3-3-3-3-3

Conditioning

In teams of two, complete the following for time:

100 Shoulder-to-overhead, 135/85 (50 reps each)

100 Burpees (rotate every 5 reps)

20 Sprints (10 each)

Weightlifting

REST DAY

Conditioning

On the minute for 12 min:
Odd- 5 Deadlift – light/moderate load
Even- 20 double unders
+
On the min for 12 min:
Odd- Overhead Squat – light/moderate load
Even- 5 Box Jumps, 30/24

Light/moderate load = 60%-65% of 1 rep max

Weightlifting

Back Squat – 80% – 5 x 5
Hang Clean (mid-thigh) – 65% – 2 x 3, 70% – 3 x 3
Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% – 2 x 3
SLDL – 65% (of back squat) – 3 x 5

Strength/Skill

Hang Clean, 3-3-3-3-3

The intent is to build to a 3 rep max. If you are still missing your pull in the upper third of the thigh, then continue to work with a moderate load until your pull is perfect.

Conditioning

Run 800 meters
40 Pull ups
60 Kettlebell swings, 53/35
Run 800 meteres

Weightlifting

Back Squat – 80% (8 x 3)
Snatch – 70% (2 x 3), 75% (3 x 2)
Clean & Jerk – 70% (2 x 3), 75% (3 x 2)
Snatch High-Pull – 70% (of snatch) (3 x 3)

Strength/Skill

15 mins of Clean Practice

Conditioning

Complete 3 rounds for time of:

Run 400 meters
5 Front Squats,155/95
10 Toes-to-bar

Weightlifting

REST DAY

Conditioning

AMRAP in 4 mins
21 Double-unders
12 Sit ups

REST 4 MINS

AMRAP in 8 mins of:
Sprint
15 Kettlebell swings, 53/35
7 Pull ups

REST 4 MINS

AMRAP in 4 mins of:
9 Deadlifts, 225/145
5 HSPU

Weightlifting

Back Squat – 75% – 5 x 5
Block (or hang) Clean (mid-thigh) – 65% – 5 x 3
Halting Clean Deadlift – 80% (of clean) – 3 x 3
SLDL – 60% (of back squat) – 3 x 5

Strength/Skill

Power Clean + Hang Squat Clean + Front Squat, 1-1-1-1-1-1-1

Conditioning

Complete as many reps as possible in 15 mins of:

150 Wall Balls
100 Push-ups
50 Medicine Ball Sit-up

Note: partition as needed.  RX is in order.