Warm-Up
3 Sets
10 PVC Passthroughs
10 PVC Around the Worlds
5/5 PVC Pipe Thoracic Extension
10 PVC Pipe Standing Thoracic Rotations
:15 Dead-Hang + :15 Active Hang
10 Goblet Squats
Snatch Specific Barbell Prep

Weekly EMOM
20:00 EMOM
min 1: 3 Hang Squat Snatch @ 70% 1 RM
min 2: 12 Dual KB Front Squat 36/53
min 3: 8 Chest to Bar Pull-Ups
min 4: Rest

Warm-Up
3 Sets, for Quality
1:00 Bike
10 Deep Lunge Mountain Cliimbers
6/6 Single Arm KB Arnolds Press
50/50ft Single Arm KB Overhead Carry
Specific Barbell Prep

Strength/Weightlifting
3 Push Press + 3 Push Jerk
Every 3:00 for 15:00
Starting @ 50% of 1RM Push Press
*Starting from the Rack

Conditioning
For Time
21-15-9
Handstand Push-Up
Line Facing Burpees
Cal Row
*Time Cap: 12:00

Warm-Up
3 Sets, For Quality
:30sec Double Unders
8 Romanian Deadlifts
6 High Hang Muscle Cleans
6 Front Squats
4 Tall Cleans

Weightlifting
Every 2:00 for 12:00
3 Hang Squat Clean
starting @ 70% and increase to a max

Strength Conditioning
Every 4:00 for 16:00
50 Double Unders
10 TnG Deadlifts
50 Double Unders
Load: starting @ 65% and increase each set

Warm-Up:
3 Sets, For Quality
1:00 Cal Row, increasing pace each set
10 Bootstrap Squats
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Alt V-Ups
6 Inchworm Push-Ups

Conditioning 
For Time
20 Burpee Bar Pull Ups
60 Wall Balls 14/20
40 Toe to Bar
60 Cal Row
20 Alt Devils Press 35/50 
*Time Cap: 25:00

Warm-Up
2 Sets
1:00 Cardio Choice
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
20 Bear Plank Shoulder Taps
6/6 Single Arm Ring Rows
:10sec Supine Grip Chin over Bar Hold
 

Conditioning
30:00 AMRAP
200m Row
1 Round "Cindy"
200m Row
2 Rounds "Cindy"
200m Row
3 Rounds "Cindy"
200m Row
4 rounds "Cindy"
and so on...

 'Partner Day!'
25 Min AMRAP
50 KB Swings
50 KB Over Head Lunges (1 KB)
50 MedBall Cleans 
50 MedBall Situps (Pass Between Partners)
50 Push Press (65/95)
50 Sumo Deadlift High Pulls (65/95)

 'Olympic Lifting Day'
20 Min Clock, work up to 1 RM Squat Snatch

Barbell Complex
10 Min EMOM
Snatch Dead Lift
+
Full Squat Snatch
+
OHS