Deadlift 1-1-1

    * Clean & jerk - 75% x 1 x 3
    * Clean pull - 97% x 3 x 3
    * Clean deadlift - 105% x 2 x 3
    * Back squat - 81% x 2 x 5; follow each set with 3 box jumps
    * Russian twist - 3 x 15/side

    * Muscle snatch - max for day
    * Power snatch - 75% x 2 x 3
    * Jerk - max for day; 80% of that x 2 x 2

3 sets:
15 sledgehammer swings / side
15 pull-ups "

    * Snatch - 75% x 1 x 3
    * Snatch pull - 97% x 3 x 3
    * Snatch deadlift - 105% x 3 x 3
    * Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
    * GHB sit-ups - 60 total

   * Snatch - max for day; 10 min rest
    * Clean & jerk - max for day; 10 min rest
    * Front squat - max for day

3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20 "

    * Jerk - max for day; 80% of that x 1 x 3
    * Block/Mid-hang muscle snatch - 65% x 3 x 3
    * Block/Mid-hang snatch - 70% x 3 x 3
    * Block/Mid-hang clean - 70% x 3 x 3

3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest

    * Clean & jerk - 75% x 1 x 4
    * Clean pull - 95% x 3 x 3
    * Clean deadlift - 103% x 3 x 3
    * Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
    * Russian twist - 3 x 12/side

   * Muscle snatch -- max for day
    * Power snatch - 80% x 1 x 4
    * Power clean & power jerk - 80% x 1 x 4
    * Overhead squat - 85% x 1; 70% x 2 x 2

3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs "

    * Snatch - 75% x 1 x 3 -138.5
    * Snatch pull - 95% x 3 x 3 -175
    * Snatch Deadlift - 105% x 3 x 3 - 194.25
    * Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps 237.5
    * GHB sit-ups - 55 total