14/06

a. Split Jerk Technique
b1. Snatch Grip Deadlift @ 4121; 4-5 reps; x4, rest 1:30 min
b2. WTD Ring Dip @ 30×0; 2-3 reps; x4, rest 1:30 min
c. Powell Raise @ 5011; 5-6 reps; x3, rest 30 sec
d. FLR on rings- 3 min total

12/06

a. hang power snatch from mid thigh; 2 reps; x4, rest 60 sec
b. hang power snatch from knee; 2 reps; x4, rest 60 sec
c1. High Bar Back Squat @ 10×1; 20 reps; x3, rest 2 min
c2. Muscle Up; AMRAP; x3, rest 2 min
d. Side Plank; 60 sec; x3, rest 60 sec between sides

6/06

a. Power clean; 12 min to work up to a heavy single
b1. Snatch Grip Deadlift @ 4121; 5 reps; x4, rest 1:30.
b2. WTD Ring Dip @ 30×0; 3-5 reps; x4, rest 1:30 min
c. Powell Raise @ 5011; 5-6 reps; x3, rest 30 sec
d. FLR on rings- 3 min total

4/06

a. Snatch Balance; 1-2 reps; x4, rest 90 sec
b. Squat Snatch; 1 reps; x4, rest 90-2 min
c1. High Bar Back Squat @ 10×1; 20 reps; x3, rest 2 min
c2. Muscle Up. Ring Dip; AMRAP(-2).AMRAP; x3, rest 2 min
d. Single arm KB front rack carry; 60 sec; x3, rest 90 sec between sides