Oly
BB or KB/DB - **CHOOSE ONLY ONE OPTION, NOT BOTH
Barbell Cycling Option-
4 Sets - Unbroken Complexes:
5 Snatch Pull or Clean Pull
4 Hang Power Snatch or Hang Power Clean
3 Power Snatch or Power Clean

1-2x Use as primer/warm up accessory
Banded Shoulders
10 flies
10 pull aparts
10 pass thrus
10 bent over rows 

2x use as warm up into Accessory
20 banded hamstring curls
10/10 SL calf raise
10 pike squats / elephant walks
Accessory
2x
8/8 SL or staggered DB RDL
8/8 SA DB bent over row
8/8 KOT split squat (with or without db’s)

Primer use as warm up
1x
:90 bike/row/VC
8/8 1/2 kneeling LM press
8/8 tall kneeling (tk) press out

Sustainable Aerobic
20 mins Continuous Clock
Bike/row/VC at a moderate pace that you can sustain without hard effort.
Get off the bike/rower at the 4, 8, 12, 16, and 20 min mark and perform the following KB/DB Flow:
Dual KB Gunslinger swing x 8

Clean Development
4 sets (unbroken)
5 clean pulls
4 power clean
3 below knee hang power clean or hang squat clean
This will not be that heavy
Accessory
Deficit Deads
3 sets

Overhead Prep use as warm up
A) 1 sets
6/6 kb gorilla row
6/6 sa swing
6/6 kb pull through
6/6 kb sit up + press https://www.google.com/search?client=firefox-b-1-

Primer aka warm up
2x
5 jumping pull ups
20 tall plank shoulder taps
20 cross body mtn climbers
15 air squats
Strength
Front Squat for load: Every :90x 8
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps