Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat Establish 5RM.
C) Front Squat 5*3*90% 3RM
D) Back Squat + snatch grip BTN Jerk+OHS 6*2+1+2 (Add weight each set)

Tech: Squat Cleans  

MetCon: 10min AMRAP
3 Squat Cleans
5 RMU

A) G Squats*2 16/12 kg- J. close grip chin ups.
B) 30/20kg-MU by ability
C) 50/35kg
D) 60/42.5kg
D+) 90/55kg-Strict RMU

Olympic Weightlifting:

1. TNG power clean ladder. Max reps on each station. perform 5 total sets, min 3 reps per set. Start at 50% add 10/5kg each set.
2. Jerk from racks 4x3x75% 4x3x85%
3. Snatch pull 6x3x100%
4. Back Squat work up to heavy single