1) Spend 15 -20 minutes working up to max cnatch for the day 2) Spend 15 - 20 minutes working up to max clean and jerk for the day 3) Work up to your last 3RM overhead squat and attempt 3 sets of 3. If you are not able to match your 3RM from last time back down Read more »

Rest and recover. Spend 30 minutes doing some mobility work. Read more »

1) Three sets for time of: 5 Muscle-Ups 10 Handstand Push-Ups 15 Pull-Ups Rest 2 minutes 2) Dead lift 5 - 5 - 3 - 3 - 1 - 1 - 1 3) 3 rounds for time: 5 push press (175/115lb) 15 chest to bar pull ups 25 push ups 100m farmers carry (something heavy) Read more »

1) Olympic Lifting Warm Up 2) On the minute for 10 min, complete one snatch (80% of most recent 1 RM). Score is total number of successful lifts. Only one attempt each minute. 3) Snatch balance 1. 2 reps @ 75% 1 RM snatch 2. 2 reps @ 80% 3. 2 reps @ 85% 4. 1 rep Read more »