1. bench - 8x3 
- if possible use accommodating resistance with bands or chains
- do not use accommodating resistance if you can not bench your body weight at least 7 times

2. 1 arm KB snatch - 35/25 x 12 minutes
- 35 seconds work, 25 seconds rest for 12 minutes
- try to maintain your reps for every set
-record total reps

3. 1 muscle up + 3 dips + 5 second planche lean + forward roll + 3 ice cream makers + 5 pullups - x 5 sets

1. clean & jerk - 6x2
- work up to heavy doubles, you should beat week one by about 10%

2. 2 kb clean & jerk - EMOTM (every minute on the minute)
- 5 reps the 1st, 3rd, 5th, 7th and 9th minute, 6 reps the 2nd, 4th, 6th, 8th, and 10th minute

3a. planche hold - 5x10 seconds
3b. inverted rows - 5x10

1. squat- 8x2

2. stiff leg deadlift - 4x4

3. 1 Kb complex x 3 rounds, switch hands after the entire set is complete, rest as necessary after each full round
 
- 1kb snatch - x10
- then overhead walk x 20 meters
- 1kb clean & jerk - x10
- then rack walk x 20 meters
- 1kb swing - x10
- then farmers walk x 20 meters

4a. ab rollouts - 3x15
- use straps or wheel, or even do inch worms by walking your hands out on the floor and walk them back in towards toes

4b. ghr - 3x6

- if you do not have access to a glute ham bench (ghb) then make your own natural glute ham raise like I did or have a partner hold your feet

1. 3 muscle clean + 2 press + 1 front squat - x 5 

2. tall clean - 5x3
- start in a tall position, standing up straight with bar in your hip
- do not bend down at all, just aggressively pull yourself under the bar
- this is a self limiting exercise that denies you the ability to go very heavy
- we are focusing on speed and technique only
- be sure to watch the clean tutorial to understand this lift


3. 3 muscle-ups + 3 dips + 10 second L-sit + 10 second back lever + 10 second German hang - x 5 
- if you can not perform the ring strength series, simply separate the movements and perform individually

4. Tabata 2 kb swings 
-swing a pair of bells for 20 seconds with 10 seconds rest for 8 rounds (4 minutes)

1. hang power snatch - 6x2

2. squat - 4x4

3. 2 kb snatch + squat press + 5 meter overhead walk - 3-5 x max reps/distance
- snatch the bells, then squat press them, then hold them overhead and walk 5 meters, stop and repeat
- see how many reps/how far you can go
- rest as needed and repeat for 3-5 rounds
- it is "kind of important" to protect your back while you walk, do not over arch, but brace your back by keeping it neutral and stacking your bones, your wrist should be stacked over your shoulder, which is stacked over your hips, which are stacked over your heals until you start walking

4. pull ups - 10 x 33% of max reps  
- perform a set every 30 seconds for 5 minutes
- i.e. if you can do 15 pullups in a single set, then you would do 5 reps per set for all sets, if you can only manage 3 consecutive  pullups, then you will only do 1 pullup per set
- do not get overly critical here, just pick a number and try to be consistent, it is obvious that the first few sets will be easy (they should be), but keep your eyes on the prize and focus on the progression over the next few months

5. sprint - 5x50 meters

1a. clean - 5x1
1b. bench press - 5x3

2a. 2 kb swing - 3-4x16
2b. 2 kb seated press - 3-4x8/8

3a. squat jumps - 3x40-60'
- add weight if possible
- soft, athletic landing, no stomping, be like a ninja cat
- you can use a sandbag, or hold weights in your hand, you can jump for distance or just jump vertically if space is a factor
3b. 1 arm push ups - 3x5/5
-elevate body on box or in rack if necessary

4. 1 muscle up + 10 second planche hold + 2 tick tocks - x 6 sets
- use most difficult progressions possible
- tick tock = while inverted hang from rings, pull back lever to front lever to desired level of difficulty, you may only be able to go from 11-1 o'clock, but eventually you will be able to go from 9-3 o'clock, tuck or bend as necessary, but your goal is totally straight body, use most difficult progression possible

1. snatch pull + hang power snatch + ohs + snatch balance + hang snatch - x5 sets
- light and fast
- practice good positioning

2. snatch - 5x1  
- this is based off of your performance with the previous lift
- stay light and fast and practice good technique only

3. 2 KB snatch - rep out about 80% effort, then drop 10% for the next set, then drop 10% for the next set, then on the final set, give a valiant effort
- for example, I did 13, 11, 9, 17 for a total of 50 reps
- 60-90 seconds rest between sets

4a. Handstand hold - 4 x max time
- use wall unless you have great control without one
- after all the overhead work, its very hard to hold this especially without the wall assistance
4b. deck squats - 4 x 10
- squat all the way down to the floor (deck) and roll back into a plow or candlestick, then rock forward and stand up
- keep your back round at all times while on the deck, do not arch your back until you are on your feet 
- beginners use both legs
- intermediate use 1 leg alternating
- advanced do pistols alternating
- feel free to jump at the top of squat for more power/work output

1. front squat - 5x3 @ 80%
- last set give it hell, but don't kill yourself, you shouldn't fail a rep, keep form tight and speed fast

2. clean deadlift - 3x3 @ 110% of clean
- if technique is your limiting factor, use at least 120% of clean

3. snatch push press - 3x5
- when using a snatch grip for your overhead work, it will always be from behind neck

4a. 2 KB alternating racked step ups (or reverse lunges) - x5/5, x4/4, x3/3
4b. 2 KB clean & jerk - x10, x8, x6
- no rest between exercises
- rest as necessary between sets (you'll need it)
- avoid the temptation to push off bottom foot, drive only with top foot of box
- if you only have 1 kb, just perform the same amount of reps in each arm (less power, more endurance)
- do not rush your sets, embrace the position and breath, find a good cadence and don't forget to breath, did I mention breath?

5a. back lever hold - 5-6x10 seconds
5b. pullups - 5-6x5

1. muscle snatch - 3x5

2. clean & jerk - 4x3

3. overhead squat - 3x5

4. 2 kb clean & jerk - 30/30 for 10 minutes
-30 sec work, 30 sec rest for 10 minutes, try to maintain a solid cadence

5. 3 muscle-ups + 3 pull ups + 3 ice cream makers - x3-5 sets

Snatch specific warm up
-perform after a general warm up

1. snatch - 6x2
-work up to a heavy double

2. 2 KB complex - 3x5 reps each movement
a. snatch
b. clean & jerk
c. squat press
d. swing 

3. comprehensive bodyweight movement - x10 minutes
- this should be fun, but if you do not know what to do, then:

30 seconds each movement, 30 seconds rest x 2-3 rounds
- spiderman lunge
- hindu pushups
- hollow rocks
- pull ups
- toy soldiers (walking front kick)