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AM

warmup: 

A) close grip PVC OHS with face as close to a wall as possible: 3x10

B) 45 sec of the barbell version of this for 3 sets

snatch from floor: 5 sets of 3: ALL WORKING SETS MUST BE DONE WITHIN 10LBS OF EACH OTHER

145, 145, 150, 150, 150

clean ONLY from floor: 5 sets of 2: ALL WORKING SETS MUST BE DONE WITHIN 15LBS OF EACH OTHER

185, 190, 195, 200, 200

conditioning: 10 min airdyne for max calories… yep no rest, no tabata.  get as many as you can understanding that 10 min is a long time

PM

warmup:

A) GHD unweighted back ext: 3x10

B) 45 sec of this for three sets

Conditioning: 6 Rounds: 250 m row, 9 DL, 6 Hang Power Cleans, 3 Push Presses all @ 115, rest 1:1

Midline: 
Bottom to Bottom FS: 3 sets of 8 reps @ 95#… pause at the bottom of everyone and have a PVC behind you to force glutes to activate