WEDNESDAY

(A) - (12min Practice) Hang Full Snatch - Building in Weight to Heavy but as Perfect as your ability allows

(B) - AMRAP x 5

6 x Strict KTE

12 x KB Swing 24/16

THEN

AMRAP x 5

8 x TTB

10 x KB or DB Snatch 24/16

THEN

AMRAP x 10

5 x Power Snatch 50/35

20 x Double Unders

NOTE: This is a continual running clock that finishes at the 20min mark. Be organized for this one by having your Bell, Bar & Hands ready. 

Athletes will Swing & KB/DB Snatch behind their Bar that will be used for Power Snatches. As will the Double Unders.

TUESDAY

(A) - 2 x Full Clean + 1 Jerk

Eg: Perform 1 x Full Clean + 1 x Full Clean & Jerk

In 10min find MAX Load

THEN With Same Load

EMOTM x 6 (1 x Clean & Jerk)

(B) - 5 Rounds (Work/Recover 1:1)

1 x Full Gasser (2Handed Touches)

5 x Power Clean @ 65-70% of Clean

NOTE: How ever long it takes to do a round is the time you spend on recovery before starting the next round. 

SO RUN LIKE YOU STOLE SOMETHING ON THE FULL GASSER

MAX EFFORT MONDAY

(A) OHS x 3 - Take 15min to find ME Load for a triple

(B) 4 Rounds
Run 400m (1:45 Max Time allowed)
ME Pullups
ME OHS 43/35
**NOTE: Think your transitions through. This is about ME on all 3 elements & not about fastest 4 Rounds.

FRIDAY

(A) FRONT SQUATS - In 15min build to a HEAVY double..

(B) 3 Rounds 

10 x Front Squats @ 80% above

10 x Wall Balls 9/6kg - 10/8ft

THEN

Run 400m

Perform 20 x OHS 40/30kg

THURSDAY

(A) KB Clean & Jerk

15min to find maximum load (Record max lift of both arms)

(B) 10,8,6,4,2,1 Clean and Jerk (60/40kg)

Between rounds Perform 1 round of Cindy or Mary

(Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats)(Mary = 5 HSPU, 10 One Legged Squats, 15 Pullups)