1. Muscle Clean + Hang Clean + 2 Push Press - x 5 sets

2. RDL - 4x4

3a. Front Squat - 3x3
3b. Push Ups - 3x20

1. Snatch - work up to 3 heavy singles
- add any necessary back off work for practice

2. Clean & Jerk - work up to 3 heavy singles

3. Clean Pull - 3x3

4. Squat - 4x2

1. Planche hold - x60 seconds total aggregate work at appropriate progression

2. 1 kb snatch - 3x15/15
- 1 minute rest between sets

3. 1 kb clean & press/push press - 2x2 minutes each hand

4. hand - hand swings - 1x120

1a. Power Snatch – 5x2
1b. Power Jump - 5x2

2. Power Clean & Jerk – 5x2

3. Snatch Balance – 6-8x1

4. Good Morning - 3x8

The athlete trains for his race: and the mind must be put into training if the mind will win life's race. 

It is only by continued, strenuous efforts, repeated again and again, day after day, week after week, and month after month, that the ability can be acquired to fasten the mind to one subject, however abstract or knotty, to the exclusion of everything else. The process of obtaining this self-mastery, this complete command of one's mental powers, is a gradual one, its length varying with the mental constitution of each person; but its acquisition is worth infinitely more than the utmost labor it ever coasts. 

Perhaps the most valuable result of all education, is the ability to do the thing you have to do when it ought to be done, whether you like it or not; it is the first lesson that ought to be learned, and, however early a man's training begins, it is probably the last lesson which he learns thoroughly. 

- Orison Swett Marden, An Iron Will

1. muscle ups - 5 x submax

2. long cycle - 30 on/30 off x 10 minutes
- 2 kb clean and jerk

3. - 5 rounds, no rest

L pull ups - x4
handstand push ups - x6
pistols - x4/4

1. Snatch - 8x1
- work up to heavy single

2. Snatch Pull - 4x3

3. Front Squat - 4x3

4. 1 arm rows - 3x10/10

1. Clean & Jerk - 6x1

2. Clean Pull - 4x3

3. Squat - 4x3

4. Superman Plank - 3x30-60 seconds

1. 1 kb snatch - 3x15/15
- 1 minute rest between sets

2. 1 kb clean & press/push press - 2x2 minutes each hand

3. hand - hand swings - 1x100