Oh hell yeah, I got 3

Wednesday, September 19th
Barbell Gymnastics:
   1. vertical snatch off high boxes (at hip)
        -->5x2, heavy but perfect (not maximal), rest 60sec
        -->135, 155, 170, 185, 200
   2. vertical clean off high boxes (at hip)
        -->5x2, heavy but perfect (not maximal), rest 60sec
        -->205, 235, 255, 275, 300

Strength/Conditioning: 
   1a. ME strict HSPU + ME kipping HSPU, rest 30sec
        -->x3: 13/2, 14/3, 5/6
   1b. UB kb (used db) snatches (each arm), heaviest possible, rest 30sec
        -->3x25: 50#, 60#, 65#
   1c. snatch grip behind the neck press, heavy, rest 30sec
        -->3x3: 135, 155, 160
   1d. reverse hypers, medium/heavy, rest 30sec
        -->3x15: 20#, 20#, 25#


Tuesday, September 18th

Barbell Gymnastics: 
   1. 3-position clean (floor, hang, hi-hang) + 1 jerk
        -->7x1, heaviest possible, rest 60sec
        -->185, 205, 225, 240, 255, 265 (f hi-hang), 265
   2a. hang clean pull (aka clean shrug)
        -->5x3, heavy, rest 60sec
        -->275, 295, 300x3
   2b. push press
        -->5x3, heaviest possible, rest 60sec
        -->185, 205, 220, 230, 240

Strength: 
   -->high bar back squat (1RM=450#)
        -->rest 2min
        -->2x8 @ 65%: 295#, 2x5 @ 70%: 315#, 1x5 @ 75%: 340#

Conditioning:
   -->5-4-3-2-1 (6:29)
        1. clean and jerk (185#)
        2. muscle ups

Enjoy the Journey

Monday, September 17th

Barbell Gymnastics: 
   1. 3-position snatch (floor, hang, hi-hang) 7x1
        -->heaviest possible, rest 60sec
        -->135, 155, 170, 185, 195, 205, 220
   2a. halting snatch deadlift 5x3
        -->heavy, rest 60sec
        -->275, 275, 300x3
   2b. snatch balance 5x3
        -->heavy, rest 60sec
        -->185, 205x4

Skill Work: 
   -->10min to work on free standing handstand shoulder touches

Conditioning: 
   3RFT: 9:56
        1. 14 burpee over the box jumps (30")
        2. 21 pull ups
        3. 50' handstand walk