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): 3 times w/ 2 sec pause at each position (high hang, knee, floor), RAN
B. Hang Power Clean: 4 x 4 @ 70% (do 5 less % of whatever weight you did last week), R 2:00  
135lbs better than last
C. Front Squat: 4 x 6 @ (200# for all sets across), R 2:00  
Getting better at keepingredients elbows up
D1. Bench Press: 4 x 6 @ (190# for all sets across), R :45  

Went up come down went up again
D2. Side Plank: 4 x :45/side, R :45
D3. Single Leg Box Jumps: 4 x 5/leg 20" box, R 1:30 (jump off one leg and land on both feet)  
4 sets of ugliness SMH
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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
15 min EMOM (this is strength work in emom format)
1st: 6 Chest to Bar Pull Ups (kip and make sure chest touches bar each rep)  

Some were chest to Bar other were not
2nd: Bike :25 sec
3rd: 5 Burpee Box Jump Overs, 24" box
Getting better at this thought about just jumping over whole box
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"GET SWOLE"
Accumulate 50 reps of each movement
DB Bicep Curls (you choose weight and style)
DB Overhead Tricep Extensions
Ab Exercise of choice
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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. Split Jerk from Rig: 4 x 4 (focus on good technique and goal is to get under bar, not just pressing with arms), R 2:00  

Still needs work because I real believe I was just pressing

B. 3 Position Snatch Bar Path (just empty bar): 3 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @ 70% (do 5% less than you used last week), R 2:00 

135lbs 

D1. Box Step Ups: 4 x 8/leg w/ db by side (45# db's), R :45
D2. Incline Bench Press: 4 x 6 (same weight as last week for all sets), R :45 

215lbs of hurt

D3. Back Extensions: 4 x 10, R :45
D4. Box Jumps: 4 x 6 (24" box; complete as fast as possible), R 1:30  
 
18 second each round
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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 4, R 2:00  

105 lb getting better
B. Clean & Jerk: 4 x 4 @70% (decrease 5% from last weeks weight), R 2:00 (work split jerk)  

135 getting better
C. Back Squat: 4 x 6 @ 275# across, R 2:00
Ain't no question it went up
D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45  

70lbs good on right arm left arm take more effect to get up
D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30  

Ugly but done
https://www.youtube.com/watch?v=vX0XdhhuIWE
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800m Run Cool Down Pace