TUESDAY

(A) Push Press - Find 5RM

(B) "Grindy Ladder" in 15min

1 Clean and Jerk - 61/43/36kg
1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
2 Clean and Jerks
2 Rounds of Cindy
3 Clean and Jerks
3 Rounds of Cindy...
Etc, etc until 15min mark

*Score C&J + Reps in Cindy.

MONDAY

(A) 2 x Deadlifts + 1 x Hang Power Clean
Build up heavy over the course of 7 sets.

(B) For time:
10-9-8...3-2-1
Power Snatches - 50/34/27kg
1-2-3...8-9-10
Box Jumps 20/24

Friday

A) Snatch
3-3-3-3 TNG

B) 12min AMRAP

200m Run
10 Thrusters 43/30/30kg

"Eva"

R'xd "Eva"  Compare Here
5 Rounds
800m Run
30 x KB Swings 32/24kg
30 x Pullups
NOTE: Or Scale as needed If you would like to perform prescribed rounds & reps with altered load or movement etc

"Mini Eva" (Scale as needed)
5 Rounds
400m Run
15 x KB Swings
15 x Pullups

"Partner/Team Eva" (Scale as needed)
5 Rounds
Everyone Runs 800m
30 x KB Swings (Only 1person works at any time)
30 x Pullups (Same as swings)

MONDAY

(A) Clean & Jerk Complex:1-1-1-1-1
**One complex consists of 1 x Power Clean + 1 x Hang Clean + 2 x Jerks.
Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.


(B) 4 Rounds
10 x Shoulder To Overhead - 61/43/35
15 x Deadlift - 61/43/35
20 x HR Push-ups
40 x Double Unders (Unbroken)

NOTE: If you don't get through the set unbroken, you start the double Unders again.
If your not yet able to perform 40 DU unbroken then pick 65% of your maximum unbroken record & use it + 5 Burpees.