Week 1 - 2 strength basis

Monday  Snatch  2 x 3 @ 75% 3 x 2 @ 80%  Snatch pull  3 x 5 @ 95% Clean  3 x 3 @ 75% Row 3000m - at any pace Tuesday Chin up  3 x 3 w/5sec decent  5 rounds 20 Lat Band pull down - black band  15  Band Face pulls w/ ext rotation  10  GHD sit up Wednesday Clean and Jerk  2 x 3 @ 75% 3 x 2 @ 80% 2 SN push press + 2 OHS Work up to a HS Strict press  Work up to a 3RM Thursday Rest Friday Snatch Max  - 5 attempts past 90% Clean & Jerk  - 5 attempts past 90% Back squat  -Work up to a 5RM - beat last weeks by 5lbs Saturday: "Eleveizes" Ring Dip 10 - 9 - 8.....1 HSPU       1 - 2 - 3.....10 rest 10min FT: 150 wall ball  @ 20 Monday  Snatch 2 x 3 @ 70% 3 x 2 @ 75% Snatch pull  3 x 5 @ 90% Clean  3 x 3 @ 70% Tuesday: Ring MU w/band  Attempt 5 Strict MU FT 5-4-3-2-1 Back squat 155 Ring MU Row  5 x 250m - w/ 1min rest hold 3-5sec deviation  Wednesday  Clean & Jerk 2 x 3@ 70% 3 x 2 @ 75% 3 SN push press + 3 OHS Work up to a HS Strict press  Work up to a 5RM Thursday:  Rest  Friday Snatch Max  - 5 attempts past 90% Clean & Jerk  - 5 attempts past 90% Back squat  -Work up to a 5RM S/S Push press  6-6-6-6 WOD:FT 150 Wall ball 20/14 - every time you break 5 Burpee  Saturday Ring Dips  5 x 5 w/ 5sec hold at top  FT 21-18-15-12-9-6-3 Deadlift 135 HSPU