Hang Power Snatch – OH Squat
115 2×1
135 3×1

Press
95 x5
115 x3
135 x1
140 3×5

Pull Up
BW 3×10

OH Squat
155 2×5

Deadlift
135 x5
225 x3
275 x1
315 x5
335 x5
355 x5

Hang Clean Front Squat
135 2×2
155 4×2

BB Row
135 x10,8

Push Press from Front Rack
95 x2
135 x2

Push Jerk – Slow Eccentric – Pause
135 2×2
155 3×2

Bench
135 x5
165 x3
185 x1
190 x5
195 x5
205 x5

Jerk
155 3×2

Incline DB Bench Slow
65 x5, 6, 5

Hurdle Hop Lateral Medial
3x5each

Hang Clean 135
Like 3 (I was showing Jimmy something)

Deadlift
225 x2
275 x2
305 x2
275 x2

Bench
135 x2
160 3×2

Pull Up Neutral Grip
3×5

Circuit

Bench 155 x5
TRX Row x8
28kg KB Swing x20
Sled Push Walk 190 x20yards
AirDyne x.5mile

Completed 7 rounds in just under 40:00

After 4 weeks of loading (2 singles, 2 3×5's), I'm giving my back and right knee a break. I've dedicated my previous "deload" weeks to aerobic conditioning including running, slideboard, Airdyne, rope, and bodyweight circuits. This time I wanted to not run get more specific.

Circuit

135# Press x3
Pull Up x3
28kg swing x20
180lb sled drag x20yard
Airdyne Bike .5mile ~1:20

Completed 6 rounds in 37:25

Front Squat
135 x3
185 x1
185 x1
205 3×5

BB Reverse Lunge
135 2×8

TRX Pull Up/Push Up
10/20
10/20
10/20

Press
95 x5
115 x5
135 x1
145 3×5

Overhead Squat
135 x5
145 x5
155 x5

Pull Up w/Band
12, 11, 8, 6

Close Grip Bench
135 x6
155 x6
175 3×6

BW 173.75

Deadlift
135 x5
185 x3
225 x2
275 x1
315 x1
335 x1
350 3×5

Power Clean
135 x3
155 x3
185 x1
205 3×3

DB Row
90 2×10

Jerk
135 x2
155 x2
185 x1
185 x1
185 x1
205 x1
205 x1

Bench
135 x3
165 x3
185 x2
205 3×5

Jerk
155 x2
155 x2
155 x2