Saturday Workout ;

Snatch 80*3 80*2+ 0*2 (1miss on each set/ close)
Clean and Jerk 100*1+ 1 110*1+ 1 120*1+ 1
Snatch High Pull 90×2 100*2 110*2
Stretch
Gripper T*8*2

Thursday Workout ;

Snatch 80*2*3
Clean + Jerk 90*2+ 1*3
OHP 60*5*3
Snatch Jumping High Pull 70*1 90*1 100*1
Gripper T*5*3
Stretch

Tuesday. Workout ;

Squat 125*3*5
Snatch Power Shrug 60*3 80*3 105*3*3
Lat Pulldown 85*10*3 (3dif/ wide, BHN, Narrow Supinatdd)
Stretch

Monday Workout ;

Dynamic Run Warm Up
Dips *10*3
Hanging Scap =15*3(attention to pinky and ring finger gripping)
Hand Stands on Wall
Frog Pose
6. 5mph Mile@2%
Stretch

Saturday Workout ;

DB Bench 50*10*2
DB Shrug 70*10*2
DB Concentration Curl 15*10*2

Friday Workout ;

Snatch 70 *3*3
Clean 90*1*3
Front Squat 112*3*3
Stretch

Tuesday Workout ;

Snatch Deadlift 102kg *5*3
Squat 150 *5
Neck 15*15 forward and back
Neck 45degree*15 each
DB Shrug 75Lbs *10*2
Stretch

Monday Workout ;

Dynamic Run Warm Up
Gymnastics Warm Up
Sprint 1/4 Mile @2 % 6:00pace *3 (5min)
OHP 50×5 60 *5*2 60*4!
Lat Pulldown 80*10 80*10(BHN)
Stretch
Chocolate Milk

Saturday Workout ;

Snatch 60*3*3
Clean and Jerk 70*2+ 2*3
Front Squat. 95*3*3
Stretch
Elbow on mend...

Wednesday Workout ;

Squat 150*1*5
OHP 50*5*5
Jerk 50*3*3
Gripper *3*3
Stretch

Monday Workout ;

Gymnastics Warm Up
Snatch 40*3*3
Clean. 50*3*3
Dynamic Run Warm Up
Mile 9:16
Front Squat 60*3 85*3 *3
Stretch

Saturday Workout ;

Dynamic Run Warm Up
3 Rounds
Handstand *3
Frog Stand *3
Hanging Scap *10

Tabata. Run 9mph @2%
Squat 125*5 138*5
Stretch
Gripper *3*3

Friday Workout ;

Snatch 20*3*3
Clean. 20*3*3
Jerk *3
Front Squat 60 *3*3
Rack Dead 60*5 85*3*3
Stretch

Arm is now straight!? mid forearm is still got some not initial...

Tuesday Workout ;

Squat
3 Warm Ups
Goal 300*2 on the minute AMRAP
12 Completed
Gripper *3*3
Stretch

Monday Workout ;

1/4 Mile Treadmill
7.5/ 8.0/ 8.5/ 8.5mph
Stretch