Monday (never miss)

1) 3 position snatch(1 from each position top down) – BASED ON #215 MAX
1×1@60%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%, 1×1@80%

2) Jerk recoveries – BASED ON A #285 MAX
1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120%

3) Clean grip lift offs – BASED ON A #300 MAX
1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120%

4) Back squats – BASED ON A #375 MAX
1×3@60%, 1×2@70%, 2×2@80%, 1×2@80%, 1×2@70%

Met-Con
AMRAP 20:00
12 CTB Pull Ups
12 Power Snatch 115/75lbs
12 Box Jump Overs 30/24″
7 Rounds + 1 rep

Interval Work
AMRAP 4 Minutes
8 Front Squats 205/125lbs
8 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes
6 Front Squats 205/125lbs
6 Bar Facing Burpees
Rest 90 Seconds
AMRAP 2 Min,
4 Front Squats 205/125lbs
4 Bar Facing Burpees
Rest 1 Minutes
AMRAP 1 Minutes
2 Front Squats 205/125lbs
2 Bar Facing Burpees
2+6,2+9,3,3+1