Snatch (full) 2 x 4 93%

Power Clean+P. Clean and Jerk 1+1 x 4 85%

Squat 3 x 3 80%

Snatch (full) 90% 2x5

P. Clean (blocks) 90% 2x4

Core-pick three exercises and do 4 sets of 20 reps for each exercise

Snatch from Blocks 85% 3x3

Power Clean + P. clean and Jerk 1+1x4  85%

Clean Pulls 3x3 110%

Jerks from Rack 50% 3x5

Power Cleans 50% 3x5

Box Jumps 36" 5x5

Metabolic Day

Run 400m

10 Box Jumps

20 Kettlebell Swings

10 pull-ups

4 rounds