Week 3

Day 1 

A. Back Squat - 3x5 - +5 pounds from last week

B. Snatch - 5x1 - +5 pounds from last week

C. Snatch Pull - 5x3@90% 

D. One Arm Dumbbell Row - 2x20 (each arm)

E. 5 rounds - 25 burpees ; 30 sit-ups

Day 2 

A. Clean and Jerk - 5x1 - +5 pounds from last week

B. Clean Pull - 5x3@90% 

C. Clean Deadlift - 6x2@90% of heavy single from lat week

D. Dumbbell Pull-Over - 3x12

E. AMRAP 8 - 8 heavy KB swings , 8 high box jumps (no bounding)

Day 3 

A. Hang Power Snatch - 1RM ; 3x3 @70% of 1RM

B. Hang Power Clean - 1RM ; 3x3@70% of 1RM

C. Snatch Deadlift - 5x2@100%


D. Pause FS - EMOTM x 10 minutes - 2 pause FS @70% ; 3 broad jumps after each set

E. Max unbroken wall-balls

Day 4 

A. Back Squat - 5RM

B. Snatch - 1RM 

C. Clean and Jerk - 1RM 

D. 5x1000m row/ski erg @ last weeks 2k pace- rest 60s between efforts

Day 5 

A. OHS - 3x10 @50%

B. Power Snatch with pause @ knee + Power Snatch - 3+3 - light and snappy - no fails

C.  Power Clean with pause @ knee + Power Clean + Push Jerk 3+3+1 - light and snappy - no fails

D. Face Pulls/Band Pull-Aparts - 100 reps 

E. 20-30 minute easy cardio