SATURDAY

A) Snatch (These are not touch and go)
3x65%
3x70%
3x75%
2x80%
1x85%
1x90%/
3x1@80%

B) Clean & Jerk (2+1 means 2 Cleans + 1 Jerk, it then moves to 1 C&J @ 80%)
 - Rest as needed between sets)
2+1@65%
2+1@70%
2+1@75%
2@80%
1@85%
1@90%
3x1@80%

FRIDAY

(A) EMOTM x 30
6 Rounds of:
(Min1) 200m Run
(Min2) 15 x Wall Ball: 9/6kg - 10/9ft
(Min3) 15 x Box Jumps: 24/20
(Min4) 15 x HSPU
(Min5) 35 x Double Under's

THURSDAY

A) Heavy Single
Push Jerk + Split Jerk

B) For Time
21-15-9
KB Swings: 24/16KG
TTB
400m Run

WEDNESDAY

A) Bench Press
2 Sets x Max Reps @ 3/4 BW
3 Sets x Max Reps @ BW
Note: Warm up appropriately and rest as needed between sets.
And don't forget to have a great day!

B) For Time
15 x Power Clean 2 Overhead: 60/40/30
15 x Burpees
Run 600m
12 x OHS
Run 600m
9 x Squat Clean & Jerk
9 x Burpees

TUESDAY

A) Snatch
6 reps EMOTM x 5min: 50/35/30kg

B) 4 Rounds
15 x RKB Swings: Heavy
15 x Wall Balls: 9/6kg - 10/9ft
-THEN STRAIGHT INTO-
3 Rounds
9 x Deadlifts: BW
9 x Lateral Bar Burpees

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@91%

B) EMOTM x 12
(a) Run 1/2 Gasser
(b) 15 x KB Swings: 24/16kg

A BIT OF STAMINA CONDITIONING

For time: 
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (61/43/35#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.  

FRIDAY

(A) Clean & Jerk
EMOTM x 6 reps: 50/35/30kg

(B) AMRAP 13
3 x Power Clean and Jerk 

13 x Pull Ups 

23 x Double Unders
*For Power Clean and Jerk, go as heavy as possible.

THURSDAY

(A) Deadlift 10-8-6-4-2
(Rest between sets is to be as long as it takes to reload bar for next)
Note: You get one go at each rep range, so put your thinking caps on & warm up smart whilst testing the water.

(B) “Snatching Chief" - 3min AMRAP x 5 Rnds
3 x Snatch (any): 60/40/32kg
6 x Pushups
9 x Squats
Recover 1min between rounds.

WEDNESDAY

A) Bench Press
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

B) 3 Rounds

Run 400m

12 x Hang Power Clean: 60/42/37kg

50 x Double Unders

TUESDAY

A) Snatch Complex
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch

B) For Time
Run 200m
15 Power Snatch 55/40/32kg
Run 400m
12 Power Snatch
Run 600m
9 Power Snatch

MONDAY

(A) Back Squat
Warm-up sets
1x6@60%
1x4@70%
1x2@80%
1x1@85%

Work Sets
6x1@90%

(B) With a running clock
at the 0:00
AMRAP x 5
15 Power Cleans: 40/30
10 Toes-to-bar
at the 7:00
AMRAP x 5
10 Power Cleans: 40/30
15 Kettlebell Swings: 24/16
at the 12:00
AMRAP x 5
15 Power Cleans: 40/30
10 Thrusters: 40/30

FRIDAY

(A) Front Squat
Build in load to a Heavy 5reps
-THEN-
Max reps at 90% of that

(B) 3 Rounds
Run 400m
21 x AKB Swings: 24/16
12 x Hang Power Clean: 45/35

THURSDAY

(A) Power Snatch
3 Sets of 1@73%
3 Sets of 1@76%
3 Sets of 1@79%
NOTE: If after these 9 sets you feel good, continue toward a heavy single with a maximum of 5 lifts

(B) For Time
100 Double Under’s (Run 1/2 Gasser every break)
-Straight Into-

15-12-9
Hang Power Snatches: 45/35/30
Burpee’s (Rabbit style)

-Finish with-
100 Double Under’s (No penalty on last 100 D/U)

WEDNESDAY

(A) Bench Press
10 Reps @ 60-65% of 1RM
-THEN-
Max Reps
2 Sets @ 70%-75%
2 Sets @ 80%-85%

(B) For Time
Buy In - Run 200m
3 Rounds
15 x Wall Balls
12 x Box Jumps: 24/20
  9 x OHS: 45/35
Cash Out - Run 400m

Get a Grip

(A) Clean
5 Sets of 1@75%
5 Sets of 1@78%
5 Sets of 1@81%
NOTE: If after these 15 sets you feel good, continue to a heavy single with a max of 5 more singles

(B) Get a Grip
18-15-12-9
RKB Swings: 24/16
TTB
5 x Deadlifts: 100/70
NOTE: Perform 5 Deadlifts after every set

SATURDAY

9-15-21
Overhead Squats: 40/30
Wall Balls

11min AMRAP
(Buy In 3 Rounds)
200m run
10 Deadlifts: 100/70
-THEN-
AMRAP
3 HSPU
5 C2B Pullups
7 Toes-to-bar

FRIDAY

(A) 2 x Thruster + 1 x Front Squat
Build to a challenging load from the ground (No Racks)


(B) For Time
50 x Double Unders
20 x KB/DB Snatch: Heavy (10/10)
40 x Double Unders
18 x KB/DB Snatch: (9/9)
30 x Double Unders
16 x KB/DB Snatch: (8/8)
20 x Double Unders
14 x KB/DB Snatch: (7/7)

THURSDAY

(A) Snatch
With a running clock, and warming up with nothing more than an empty bar
A. 5 mins to establish a heavy Muscle Snatch
B. 5 mins to establish a heavy Hang Squat Snatch
C. 5 mins to establish a heavy Squat Snatch

(B) For Time
Run 600m (4min Cap)
15 x Snatch: 52/36/28
Run 600m (4min Cap)

15 x Snatch: 52/36/28

WEDNESDAY

Shane & Kelly fighting it out in yesterdays girls vs boys row-off during the 9.30am session

(A) Bench Press
1x6-8@65%
1x6@70%
1x5@75%
1x4@80%
1xMax Reps@85%

(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/20
1/2 Gasser
12 x Box Jumps: 30/24

EXTRAS
(1) 1 x Muscle Up every 30 seconds for 10 sets
(2) Tabata TTB: 8x (:20 seconds of max reps, :10 rest)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed