A. 4 sets:

A1. Lateral Squats - weighted if possible x 6-8/side - Rest 30s/60s

A2. Strict HSPU x ME (-2) - Rest 90s

B. Every 90 seconds, for 12 minutes (8 sets):

5 Push Presses TNG w. a 2s lockout at the top, 

10 Burpees Over the Barbell

19.30 Weightlifting

A. Snatch


A. 1 Daily max in snatch for triples.

A. 2 Drop down to 50% of A.1 and do a daily max in snatch for doubles.

B. Back squat

B. 1 Daily max in doubles.

B. 2. Drop down to 90% and do five additional sets of doubles.

B. 3 Drop down to 70% and do a rep-out set."