April 28

warm up (9 min total ) no extra rest
3x 30/30 Push Press (DBs or KBs, real rest)
Then:
3x 30/30 curl and Press (DBs, KBs, fast, real rest)
Then:
3x 30/30 KB Swing @ 60-70# and Dead Hang for "rest" period

group A
3x5 hang squat cleans (gradually increase weight)
then:

3x3 power clean/ 1 arm db snatch each arm (moderate wt)
3x3 power clean/1 arm db snatch each arm (moderate weight)
2x2 power clean/ 1 arm db snatch each arm (heavy weight)
2x2 power clean/ 1 arm db snatch each arm (really heavy weight)

then: 3x8 + 15 yard OH BB lunge
Clean wt=60% 1RM full clean
lunge wt = athletes choice

group B
15 yard BB walking fwd lunge
10 BB squats
15 yard BB walking fwd lunge
10 BB squat jumps
4 rounds partner style Increase wt each set (slow down move some wt)

Workout #2 unilateral complex
10 single leg box squat rt and lt (weighted if needed)
10 single leg RDL
10 lat. lunge rt and lt
4 rounds partner style (take your time and move some wt)