Warmup

Row 500m lap then 2 rounds: 10 overhead squats, 8 jumping sit-ups, 15 KB swings, 10 DB PP, :30 hip flexor wall stretch ea. side

Advanced

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

4 supersets, 1:30 rest:
Ab Wheel x 10
2 DB Stiff-legged Deadlift x 10 (7-8RPE)
 

Intermediate

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @7-8 RPE

3 supersets, 1:30 rest:
Ab Wheel x 8
2 DB Stiff-legged Deadlift x 10 (7-8RPE)
 

Barbell Club

Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4
Snatch Pull - 100% (of sn) x 3 x 4
Back Squat - 70%x3, 75%x3x4
Push Press - 70%x5, 75%x5, 80%x3x3

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