Ben Plotnicki

strength
A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-3 min
B. Clean High Pulls; 2 x 3 @ 75%
C. Back Squat; 1 x 6 @ 70%, 1 x 6 @ 80%, 1 x 3 @ 90%, 1 x 2 @ 95%, rest 2-3 min
D1. Push Press; 3 x 3 @ heaviest load possible, rest 1 min
D2. Box Jump; 3 x 8, rest 1 min

strength
A. Power Clean; 6 x 2 @ 75%, 75 sec
B. RDL; 4 x 3 @ 100% (percentage is of 1RM Clean) rest 2-3 min

after bash
A. Reverse Hyper; 3 x 12
B. Abs 75 reps

strength
A. Snatch; 3 x 3 @ 75%, 1 x 2 @ 80%, rest 2-4 min
B. Snatch Pull; 3 x 4 @ 90%, rest 90 sec
C. Behind the Neck Rack Jerk; 3 x 2 @ 65%, rest 90 sec.

strength
A. Power Snatch; 4 x 3 @ 75%, rest 3-4 min
these are not touch and go reps. set up for each rep of each set as if you were pulling for max effort. percentage is off of your 1RM Power Snatch, not full snatch
B. Snatch Push Press + Snatch Balance; 4 x 2 +1 @ 70%, rest 60-90 sec
percentage is off of full snatch. the set will be completed as 2 behind the neck snatch grip push press and the 3rd rep will be a snatch balance
C. Front Squat; 1 x 5 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 3 @ 90%

After Bash
Glute Ham Raise; 3 x 8 (band it up if you can), rest 60 sec

strength
A. C&J; 3 x 2+3 @75%, rest 3-4 min
B. Clean Pull; 3 x 4 @ 85%, rest 90 sec
C. Back Squat; 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%, rest 3-4 min

after bash
A1) Box Jumps; (high) 5 x 6, rest 45 sec
A2) Strict Toe To Bar; 5 x 6, rest 45 sec

strength
A. Sled Walk 6 x 50m @ (135/90), rest 1 min
B. Back Squat; 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%, rest 2-3 min
C. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 2-3 min
D. Weighted Dips, 4 x 5, heaviest possible, rest 2 min

strength
A. Hang Power Snatch; 4 x 2 @ 60%, rest 1 min
B. Power Clean; 4 x 2 @ 60%, rest 1 min
neither of these two lifts need to be done unbroken or touch and go. There purpose is for speed through the hips and technique.
C. Snatch Balance; 6 x 1, moderate to moderately heavy
the goal here is footwork and timing of receiving the bar. I do not want a weight that you will potentially miss reps on.
D. Pendlay Row, 4 x 3, heaviest load possible maintaining great form

strength
A. C&J; 1 2+2 @ 70%, 2 x 2+1 @ 75%, 2 x 1+1 @ 80%, rest 2-4 min
B. Clean Pull; 3 x 4 @ 90%, rest 90 sec
C1. Push Press 4 x 3, heaviest load possible, rest 30 sec
C2. Glute-Ham Raise; 4 x 8, rest 60 sec

It is ok to make mistakes when going all out. That is part of the process and where we should learn. Have faith in yourself, focus on your goals and finish what you start. Enjoy the ride along the way, if it is worth the effort then the hard work is worth it.

Strength
A. Snatch; 3 x 2 @ 80%, rest 2-3 min, 2 x 1 @ 85%, rest 1-2 min
B. Snatch Pull; 3 x 4 @ 95%,
C. Front Squat 1 x5 @ 70%, 1 x5 @ 75%, 1 x5 @80%, 1 x5 @ 85%, rest 2-3 min

Met-Con
6:00 AMRAP
5 Overhead Squats (135/95)
2 Rope Climb