Overhead

Warm up
Jump rope

Re/prehab

UE Plyo
explosive pushups
bar twists

Hang clean
315x3x5

OHP
seated reverse band
225+monster mini x1x5

Acc/core

Squat

Warmup
Rower 5' 1250m

Mob/rehab

Plyo
Box jump 24" +34#

Throw
Open stone
Stand x8, full x5

Jerk
Worked up to 345x1
Post sx PR

Squat

405+ave band x3x4

Acc/core
Kb

Dealing with a possible stress fx in the L wrist and dinged up the L knee with cleans yesterday...felt it today with box jumps and squat but ended strong

Bench

Warm up
Jump rope

Mob/prehab

Plyo
UE QR pushups

Clean
355x1

Bench
Rev band ave
405x3x5

Pull

Warm up
Rower 5 min 1300+m

Lower plyo
Box jump quick response

KB
Snatch
106x10x3
Swing
106x10x3

Pull
Below the knee worked up to 500x1

Acc/core

Overhead

Warm up
Jump rope

Rehab/mob

UE plyo
Med ball

Hang clean
325x3x5

Seated press
Rev band Monster mini
Worked up to 215x5

Core/Acc

Squat

Warm up
Rower 5 minutes 1300m

ROM/prehab

LE plyo
24" box jumps +20#

Jerk
315x1x5

Squat
Worked up to 500, felt solid so did 500x6
315+ave band x3x3

Acc
Row
Kb swing

Core
Blast strap fallouts

Bench

Well, I've been training, but my left wrist has been pretty messed up so I spent last week feeling it out and seeing what worked and what didn't.

Today:

Warm up
Jump rope

Mob, rehab

UE plyo
Bar pushup
Bar twist

Clean
325x1x7

Bench
Rev band, ave, off pad
405x3x5

Acc/core
Blast strap pushups
Kb towel swing
Pullups