Set 1: 3 Push Press @ 85%

Set 2: Max Push Press @ 70%

Set 3: 3 Push Press @ 85%

Set 4: Max Push Press @ 75%

Set 5: 3 Push Press @ 85%

Set 6: Max Push Press @ 80%
 

Rest 1-2 Minutes Between Sets
 

AMRAP 20:

30 Abmat sit-ups

20 DB floor press 50/35

15 Pull-ups

10 Shuttle Runs

Shuttle Run is 8 mat lengths to equal one rep

Set 1: 6 Clean & Jerks @ 60%
Set 2: 4 Clean & Jerks @ 70%
Set 3: 2 Clean & Jerks @ 80%
Set 4: 6 Clean & Jerks @ 65%
Set 5: 4 Clean & Jerks @ 75%
Set 6: 2 Clean & Jerks @ 80%

Set 7: 6 Clean & Jerks @ 70%

Set 8: 4 Clean & Jerks @ 75-80%
Set 9: 2 Clean & Jerks @ 85%
 

Rest 1-2 Minutes Between Sets.
 

12 snatches @45%

10 snatches @55%

8 snatches @65%

12 snatches @50%

10 snatches @60%

8 snatches @70%

Touch and go reps as long as you can, then singles to finish if needed

Rest 1-2 minutes between sets

Back Squat or Bench Press if you are not Squat

snatching.

5 High Box Jumps

Rest 1-2 minutes between sets

Cleans are to be caught above parallel

Reps do not need to be unbroken

You choose your box hight each set

The high box jumps helps develop explosive leg and hip extension

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3 -4 – 5: 10 @ 70%

Rest 1-2 Minutes Between Sets.

log you 3×10 all at 70%

Set 1: 5 Front Squats @ 50%

Set 2: 3 Front Squats @ 60%

Set 3: 2 Front Squats @ 70%

Set 4: 1 Front Squat @ 75%

Set 5: Max Front Squats @ 80%
 

Rest 1-2 Minutes Between Sets

change your reps from 1 to how many you get at your 80%