Snatch +

Snatch 1 x 6

105lbs - 150 - 170 - 175(x) - 175(x) - 155(x)

Deadlifts 5 x 3

190 - 220 - 250(8)

5 Rounds

Front Lever Holds

Planche tuck Holds

Clean & Jerk

Snatch

40kg(3)- 50kg(2) - 60kg 1 x 3 sets

Deadlifts

90kg(3) - 105kg(3) - 115kg(3)

Front Lever/Planche Practice for 15 minutes

Strength

Snatch 1 x 9

(135-145-150)x 3

Deadlifts 5 x 3

185-215-240

Front Lever Holds

Overhead Squats

Warmup:
3 Rounds of
oh squat/sotts press combo, 3 reps
l hang pull thru to iverted pike, 3 reps
wrestler's twist, 3 right/ 3 left

Overhead Squats 2 x 5 sets
175 x 2 x 5

"Smokey Bear" Dumbbell Complex
10 minutes as many reps as possible of:
Deadlift
Hang Power Clean
Thruster

=34 reps 45% of my bodyweight. 40pound dumbbells

Front Squats Doubles

I. Warm-up

a. L hang pull through to skin the cat pull out, 3 reps

b. #70 KB Swings, 5 reps

c. Wrestler's Twist 5r/5l

II. Front Squats

135(5) - 170(5) - 200 (3) - 200(2) x 4 sets

I really made the connection on how important the upward drive of the elbows out of the hole IS !

III. 10 minutes as many rounds as possible.

#135 Healthlifts , 10 reps

15 Push-ups, on knuckles standard from now on. Back to the karate days.

7 Rounds + 10 HLs