Clean, Bench/ Row & Shrug

OHS w/ Bar x 10 + Sots Press x 5
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5

Back Squat: 30kgx5
50kgx5
70kgx5
90kg, Fail. Holding the weight across your back makes this exercises as anabolic as it is hard with heavy weights and high reps. Somehow front squat seem easy in comparison... The spine is loaded, the body grows when unloaded...

Hang Power Clean w/ 60kg: 5x3 (1 minute rest between sets)

Superset:
5x
Bench Press: 40kgx5
Renegade Row w/ 24kgx2

Dbl Clean w/ 24kgx7; harder than it looks
Dbl Swings w/ 24kgx10

Pistols & Press 2

OHS w/ Bar x 10 + Sots Press x 3
Drop Snatch w/ Bar x 5
Military Press w/ 24kg: 8x1 (1 minute rest between sets)
Pistols w/ 24kg: 1x1 (Hamstring have accumulated fatigue in the past couple of days)

Superset
5x
Glute-Ham Raise x3
16kg Curl x 1

32kg KB Band Pull-Throughs (One handed): 4x10 (L&R)

Clean, Row & Shrug

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Dorp Snatch w/ 30kg x 3
Drop Snatch w/ 40kg x 3
Hang Power Clean w/ 60kg: 4x3 (2 minutes rest between sets)

Superset:
5x
Bent-Over Row w/ 24kg: 5x2
20 Cable Rows

Bent Over Shrug w/ 60kg: 5x5 (holding the top of the shrug to really get a feel for the muscles working this movement)

Planche Holds (60 seconds each): Front, Side (L&R)