Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch
Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), RAN  

B. Hang Power Clean: 4 x 4 @ 75% (do 10 more % of whatever weight you did last week), R 2:00  
115# better than last week but not good
C. Front Squat: 4 x 6 @ (210# for all sets across), R 2:00  
Hurt a little
D1. Bench Press: 4 x 6 @ (200# for all sets across), R :45  
Went up come down
D2. Side Plank: 4 x :30/side, R :45
D3. Split Stance Jumps for Height: 4 x 10 (land in opposite position as jumped), R 1:30
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Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
16 min EMOM (this is strength work in emom format)
1st: 5 Toes to Bar + 3 Burpees  
Got ugly fast lol
2nd: 8 Steps Double KB Front Rack Walking Lunge, 35# kb/hand
Was not fun
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"GET SWOLE"
Accumulate 100 reps of each movement
DB Bicep Curls (you choose weight and style)
Banded Tricep Pulldowns
Ab Exercise of choice  

Getting swole on a Tuesday
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Bike 4 min as Cool Down

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Power Jerk from Rack: 4 x 6 (use weight of last week's 3rd set for all sets), R 2:00  

This movement take something out of you 135

B. 3 Position Snatch Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @ 75% (do 10% more than you used last week), R 2:00  
Better than last week but nothing special yet
D1. Box Step Ups: 4 x 8/leg w/ db by side (same weight as last week), R :45  
35lbs
D2. Incline Bench Press: 4 x 6 (increase 10lbs from last week and do for all sets), R :45

215 started pushing back Lol

D3. Back Extensions: 4 x 10, R :45

D4. Box Jumps: 4 x 8 (24" box; complete as fast as possible), R 1:30  

Getting better getting up and down
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Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 6, R 2:00  

100 lbs making progress here

B. Clean & Jerk: 4 x 4 @75% (increase 10% from last weeks weight), R 2:00 (work split jerk)  

More of a reverse curve right now

C. Back Squat: 4 x 6 @ 285# across, R 2:00
Different when in middle of workout but you know it went up

D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45
60 lbs

D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30  

Ugly and not done right lol
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800m Run Cool Down Pace