Tuesday Workout 1:

Roll
Warm Ups

Strength :
Rack Jerk 105*1*3
Snatch 60*2, 70*2, 75*2 (better use right leg - foot/toes)
Snatch High Pull 85*2*2

Stretch

Saturday Workout :

Warm Ups
Voodoo Knee and Elbow

Strength:
Power Snatch 60*2, 65*2, 67*2, 70*2
Flip Snatch 50*3*3
Power Clean + Jerk 90*1+1*3
Squat 120*5*2

Stretch

Friday Workout :

Roll
Warm Ups
Voodoo Knee and Elbow
Close Squats *10*5

5 Rounds NFT
3 Tempo HSPU (2:0:2)
5 Tempo Chins (2:0:2)
-5 Min Rest -
Metabolic
3 Rounds FT
10 Kipping Ring Dips
10 TTB (broken down)
10 GHD Extensions
-rest 3 Min-
3 Rounds FT
6 Clapping Push-Ups
8 Butterfly
20 Alternating Pistols

Monday Workout :

Roll
Squat Therapy (no Voodoo)
Standing Uni Cable Curl 25*20

Gymnastics :
Pull Ups *6*6

Assistance :
Lat Pull Down Supinated #100*12, 110*10*3
DB BOR #55*12*4
DB Shrug 75*12*2
Standing Uni Cable Curl 25*20

Stretch
Chocolate Protein + Coffee

Monday Workout :

Warm Ups
Roll

Metabolic :
24 Min Time Cap AMRAP
(I did in Reverse order 1-12)
12 DBL Unders
11 #135 Hang Power Cleans
10 Toes to Bar
9 HSPUs (deficit #45 Plate/ an abmat)
8 #72 KB Swings
7 burpees
6 30" Box Jumps
5 Ring Dips/ Chins (MU)
4 #30 Wall Ball
3 Wall Walks 
2 #135 Squat Snatch (155/105)
1 #315 deadlift

Completed 2 Rounds in 23:23

Stretch
NutriForce Protein + Water

Thursday Workout :

Roll
Voodoo Knee and Elbow
30 BW Squats

Strength :
Snatch 85*1, 85*0,*85*1*2
(knee good but not pulling through both feet evenly)
Gymnastics :
3 Rounds NFT
8 #45 OH Plate Lunge
6 Hollow Pull Ups (hard on arms)

Stretch
Protein Shake

Tuesday Workout :

Warm Ups
Roll

Strength :
Clean 100*1*8
Hang Power Snatch 52*3*3
Squat #135*5, 225*5, 295*5

Gymnastics :
30 HSPU (*2-3) Lumbar "hitch"

Stretch
Banana

Sunday Workout :

Sunday
Roll + Voodoo
Strength :

F Squat + Rack Jerk 90*1+1*3
Front Squat 115 *1*8
Snatch 40*3, 50*3, 60*3
Snatch DL + BK Pause 85*3*3

Stretch

Friday Workout :

Stretch
Warm Ups
Roll
Voodoo Knee and Elbow

Strength :
50 kg Power Snatch + Snatch (45-60 Sec Rest)
Power Clean 75*2*4 (60 Sec Rest)

Gymnastics :
3 Rounds NFT
8 Unbroken Pistols (progressively lower/ 10")
-then -
8 Kipping Dips
3 Rounds NFT
8 Atomic Sit Up from 4"
8 Push Ups

Stretch

Tuesday Workout :

Warm Ups (brief)
Roll - I forgot to...
Snatch BB Warm Ups

Strength :
Snatch High Pull *3*5
60
85
90
95
100
Clean Pull *3*3
115
125
135
Rack DL *3-1*3
142*3
147*2
152*1
Bar Dips (50)
12
10
8
6
4
6
4

Monday Workout :

Warm Ups
Roll
Voodoo Knee & Elbow

Strength :
Rack Jerk 92*1*3, 115*1*2

Metabolic :
6 min AMRAP
4 24" Box Jump (Series)
8 Ring Rows
7 Rounds +7 Reps
3 min rest

6 min AMRAP
5 #225 DL
10 #20 Wall Balls
4 Rounds +5 Reps
3 min rest

6 min AMRAP
6 #95 Snatch
12 Bar Over Burpees
3 Rounds
3 min rest
14 Rounds + 12 Reps
Grapefruit
Stretch

Saturday Workout :

Warm Ups
Roll (at home)
Voodoo Tape, Squat, Ankle EXT, Push Ups

Strength
Snatch 70*0, 70*1, 75*1, 80*0, 80*1, 85*1, 90*1, 95*0, 95*1*2
-4 Min Rest -
Power Clean +Hang Clean +Jerk 50*1+1+2, 70*3*2, 901*0*1*3
3 Rounds NFT
1a 2 90kg Power Clean
1b 2 60kg OHP
-NutriForce Shake-
Front Squat 100*3, 110*3, 120*3, 90*3*3
Squat 50*10
-Paleo Pack

Thursday Workout :

Warm Ups
Roll

Strength :
Snatch +OH Squat *5*5
#115,135, 155, 175, 185
Clean +Front Squat *3*3
205, 225, 245
Back Squat *1*3
275, 295, 315

Gymnastics :
Pull Ups (40) *10*4 (Unbroken - every other set of Bk Sq)

Shower
NutriForce

Wednesday Workout :

Left foit/ facia bad...

Warm Ups
Roll

Strength
Power Snatch + Hang Power Snatch 60*1+1*3

Gymnastics :
3 Rounds NFT
6 Strict HSPU (AbMat /20kg plates)
10 KTE (kipping)
16 Hollow Rocks

NutriForce

Sunday Workout :

200 DBL Unders (20= PR)
Mile Run 09:39
40 Burpees

Stretch
Shake

Thursday Workout :

Warm Ups
30 Close Squat
30 DBL Unders
3 Headstands

3 Rounds NFT
6 Kipping Ring Dips
12 TTB
6 Butterfly
12 Pistols

Metabolic :
21-15-9
HSPU
#50 Ball Slam
12:18

Stretch