Strength and Power Day

1a. Snatch 120 lb x 2 x 3

1b. Fat Bar Pull-ups: 7-7-6

2a. Clean Pull 205 x 3 x 3

2b. Headstand Push-ups x 3 x 3

3a. Snatch Balance 155 lb x 3 x 3

3b. Wrestlers Twist 10lb x 5R/5L x 3

4a. Back Squats 230 lb x 2 x 3

4b. L-Sit (10 seconds on/20 seconds off x 3) x 4 sets

Weight Training

Snatch 2 x 3 115 pounds Clean Pull 2 x 3 205 pound, drop weight next time and correct technique a little more Snatch Balance 1 Rep Max 160 - 179 - 199(x) - 189(1) - 199(x) Back Squat 2 x 3 225 pouns 10 minutes amrap: rope climbs with legs = 10 ascents in the evening: 15 seconds of work/30 seconds of rest x 12 sets of: L-Sits

Snatch 65% x 2 x 3

55kg

Clean Pull 103% x 2 x 3

100kg

Snatch Balance 75% x 3 x 3

65kg-67.5kg -70kg

Back Squat 87% x 2 x 3

105kg