Weightlifting:
2 sets of:
1 Snatch Push Press + 2 OHS + 3 Snatch Balance

3 sets of:
- 1 Snatch Push Press + 1 OHS + 2 Snatch Balance
Work up in weight each set

Hang Squat Snatch - 5x1
Work up in weight each set

Metcon:
6 Sets (1 Set every 2 Minutes)
12/10 Calorie Row*
12 Burpee over Rower
*Sub 200m Run

Conjugate Strength: 
Max Effort Lower Body
Squat Clean
Build up to a 1 RM

Reverse Nordics - 3x10
Jefferson Curls - 3x10

Metcon:
3 rounds for time:
20 Alt. SB Snatch 22..5/15kg
20 Handstand Shoulder Taps
20 One DB Overhead Step Back Lunges 22.5/15kg
TC 15 min
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Conjugate Strength: 
Max Effort Upper Body
Push Jerk
Build up to a 1 RM

DB Floor Press - 3x8
Bent over barbell rows - 3x8

Metcon:
4 Sets (1 set every 2 minute)
2 Rope Climbs
6 Wall Walks
Max effort Strict Ring Dips
-rest 1 minute between sets-

*Score is number of Strict Ring Dips
*Sub Hand Release Push Ups

Weightlifting:
1 High Hang Snatch + 1 Above the Knee Snatch + 1 Snatch
- 2 sets @ 65% 1RM Snatch

Snatch Pull:
- 2x5 reps @ 100% 1RM Snatch
- 3x4 reps @ 105% 1RM Snatch
* Rest 60-90 seconds between sets 

Squat Snatch - 5x1
Work up in weight till 85% 1 RM

Metcon:
3 Rounds of:
21 Dumbbell Shoulder to Overhead (2x22.5/15kg)
15 Deadlifts (100/70kg)
9 C2B Pullups 
TC 14 min

Conjugate Strength: 
Dynamic Effort Lower Body
Sumo Deadlift
10 x 2 @ 50% + 25% chains

Tibialis Raises - 3x15
Russian KB Swings - 3x15

Metcon:
4 sets
9 Dumbbell Thrusters (2x15/10kg)
18 KB Swings 24/16kg
9 Dumbbell Thrusters (2x15/10kg)
-Rest 2 min between sets-
TC 3 min / set