L1: a) Shoulder Mobility

b) Hang Muscle Clean~ moderate x5x4

c) 5 Min AMRAP:

Chinese DB Row x8/ side
Situps
Rest 4 Min

5 Min AMRAP:
KB Goblet Squat x10
Sprawl Ball x5

L2: a) Segment Clean~ (65-70%) x1x4

* 2 sec. pauses during first pull at 1 in. off floor, just below knee, and hip followed by a clean

b) 4 Rounds For Time:
20 Sit Ups
40 Double Unders
40 DB Snatch- 30/ 20# (20R/ 20L)
20 Wall Balls

L3: a) Clean~ 70% x1x4

b) Front Squat~ x2x3 @ same weight as clean

c) 20 Minutes of Gymnastics Skill-work~ your choice (not till failure)