5×5 Box Squat @ 55% of 1 rep max
7×1 Snatch High Pull
1k meter row
5×2 Cleans from blocks (mid-thigh)
5×5 Bench Press @ 60% of 1RM
15 minutes of handstand walk practice (or HSPUs if you don’t have those – work with a coach if possible)
5×3 Front Squat w/ 3 second pause at the bottom of 3rd rep of each set. No bounce out of the bottom. Heavier than last week.
5×5 weighted ring dips @ 50% of 1RM from 2 weeks ago. If you can’t complete all 5 reps go down to 40% and make sure to specify that you went down in weight when you post to the blog.
1 Rep Max Squat Clean
1 Rep Max Squat Snatch