20 min EMOM 1 snatch+2 OHS+2 BTN snatch grip push press
15 min 3 muscle snatch+3 tall snatch
10 min 3xsnatch grip 21's
Mystery metcon
Tuesday
15 min 5x1 split jerk work up to max for the day
15 min EMOM 3 push jerk at 85% of previous movements max
15 min 3x5 thruster
10 min AMRAP
30 sit ups
20 squat jumps
Wednesday
20 min EMOM 2 clean+3 front squat @80%
15 min 3 power clean+3 high pull
10 min 3x5 lift off (1 inch pause for 5 sec)
10 min AMRAP
12 deadlift+9hang clean+6 push jerk
Friday
20 min Max snatch
20 min Max clean and jerk
5x2 front squat
Saturday
5x5 bench
5x5 shoulder press
200 sit ups
5min plank
