Oly
Positional Snatch Work
Every 1:30x 5
2 snatch pull
2 power snatch
2 ohs
2 hang squat snatch
*stay light and focus on movement and finding end positions
Positional Clean Work
Every 1:30 x 5
1 clean pull

Super Prime use as the warm up
2x
10 banded pull apart (alternate grips)
10 banded pass through
10/10 db external rotation 

Speed Squats
EMOM x 6
Back Squat x 3 reps @~50% These are LIGHT and FAST
*focus on speed out of the bottom
Accessory
A) 2x I would run EMOM style to keep class on track/time
10/10 Poliquin step ups 
10 cyclist squat 

Strength
Press 5.3.1@75/85/95 
Every 7 mins x 3 Sets
12 Hang Power snatches 95/65
10 Box Jump Overs 24/20"
200 m run
10 Bar Facing Burpee
12 Wall Balls 20/14lbs

Primer Pump 
2x
10 Plate Pick Ups + 5 Trucker Squats
20 Grounded Russian Twists + 10 Alt Leg Deadbug plate pull over
5-10-15 Shuttle Run
2x
10 Cyclist Squat
10 Elephant Walk 
25 Leaning Calf Raises
10 Ring Kip Swings 

Strength
Deadlift 5.3.1@75/85/95 
***Based off 90% of your 1RM that you have added 10# to
WOD
4x
10 BB RDL115/75 RX 135/95RX+
10 hang power clean
10 front squat
:15 bike, VC or rower
Rest 2:00
For time

Bullet Proof the Shoulders use as the warm up
2x
:20 Bike or rower
10 Banded Pull Aparts 
then
2x
10 Banded Flies

Strength
Squat 5.3.1@75/85/95 
***Based off 90% of your 1RM that you have added 10# to
WOD
AMRAP 10:00
7 Pull Ups
10 Push ups
15 KBS USA 53/35
20 Lunges*
*Lunges: Alternate rounds
even: body weight