WEDNESDAY

(A) - SNATCH
Build to a ME over 6 lifts THEN at 80%
EMOTM x 10 sets
1 Snatch + 5 Broadjumps

(B) - 10min AMRAP
5 x KB Shoulder to Overhead Anyhow 24/16
10 x Walll Ball
15 x KB Swings 24/16
THEN IMMEDIATELY AFTER AMRAP
50 Pull-ups

TUESDAY

(A) - 15min to build to a HEAVY Clean & Jerk (Not Maximal)

(B) - 4 Rnds (Total Time)
3 HPC @ 90% of ABOVE'S BEST LIFT (DEMO)
6 Box Jumps 24/20
12 T2B
1/2 Gasser
3 Hang Squat Cleans (Same Load as ABOVE) (DEMO)
Recover 1:1 (That is, your Recovery is EXACTLY Same as the Previous round took you)

MONDAY

(A) 1&1/4 FRONT SQUAT
1x5 @65% - 2x5 @70% - 1x3 @75% - 1x3 @80%

(B) SNATCH PRACTICE
Work at whatever ability level your at (Don't miss anything because of load being too heavy)

(C) 12min AMRAP
5 Power Snatch 50/35
20 Double Unders

FRIDAY

WARM UP

General Dynamic WarmUp

(A) - Back Squat (Only One Warm Up Set at 55-65% x 8-10reps, Then straight into it)

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 5 reps @ 80-85%

* Set 5 – 3 reps @ 90-95%

(B) - For Time

45 DU

45 Back Squats 50/35kg

45 C2B Pullups (Horizontal Row if No Pullups as yet)

45 Barbell Back Rack lunges 50/35kg (Alternating Foreword or rear lunge permitted)

NOTE: Back rack lunges are lunges performed with barbell across back. Stands are NOT allowed. 

NOTE,NOTE: Don't get spooked by the BIG number of reps asked from you in one movement before cycling to the next. This is one round of 45 reps & no different to a 21-15-9 format in regards to total reps. ONLY YOUR STRATEGY NEEDS TO BE DIFFERENT. Have fun.. 

THURSDAY

(A) DEADLIFT - 5-5-5-5
**Perform MAX Height Box Jump Between Lifts. (That's 3 Fair Dinkum Attempts once your Deads Start)

(B) 5 Rounds
Run (Honest) 200m
15-20 (UNBROKEN) KB Swings HEAVY
10 Burpee (Touch 15cm overhead on jump)