WEDNESDAY

(A) - Power Clean
Take 15min to work up to a HEAVY Single
Finish with a Few Singles at 80-85%

(B) - Deadlift - Burpee - Mobilize
Find your Deadlift Weight for part (C) in approx 5 sets
Strategies your Burpee Tempo


(C) - 4 Rnds
5 Deadlifts 110/80
10 Bar Facing Burpees

THEN
10 Barrier Climbs

Tuesday

(A) Hang Snatch
In 12min find ME lift
THEN @ 75%
EMOTM x 5 Perform
3 x Hang Snatch

(B) 15min AMRAP
5 DB or KB Power Snatch (L) AHAP
5 Goblet Squat AHAP
5 DB or KB Power Snatch (R)
10 KTE
**At any time during the 15min, 2 x 400m run must be completed. Eg 3-2-1 GO then run 400m then at the 10min mark a second 400m is run

MONDAY

(A) BACK SQUAT (No Racks)

10min to find ME Load

SET 1: 5 reps

SET 2: 3 reps

SET 3: 2 reps

SET 4: 1 rep

NOTE: (1) Barbell is to start from floor & finish on Back via any lift you like. Typically a Clean & Press/Jerk variation for most, However feel free to Snatch if suits. (2) Can Dump Behind. 

(B) All for time: 

Ground to Shoulder + Shoulder to Overhead x 30reps 60/40kg

Run 200m (True 200m)

THEN IMMEDIATELY

15-12-9

Thrusters 40/30

KB Swings 24/16kg

The athlete is responsible for changing the weight before & after run

FRIDAY

(A) - OHS
Take 12min to establish a ME Overhead Squat

(B) - Hand Care Tutorial
How to tape your Hands
**We had a couple of sessions this week that left a few of you with the odd "War Wound" on your hands. For you Newbies its kind of a good thing. Its Good because it means your now able to string multiple reps together. The tear in your hand is a result of basically friction on the bar (Grip placement is also a factor) So whilst its GOOD that your now stringing multiple reps together, its also UNNECESSARY to get overly damaged hands every time you want to do any kind of Multiple Kipping movement.
You think your frustrated now, because you want your Gymnastic strength to be better than it is. Well, if you get damaged hands in the wrong spot or if its a few layers bad enough, you wont be Progressing ANYWHERE for a while simply because you cant use your grip to its potential. Its an easy one to avoid.

(C) - 3 Rnds Total Reps (1min Recovery Between Rnds)
1 minute ME - Russian KB Swings (Heavier Than Your Usual American)
1 minute ME - Back Squat - 50/35kg
1 minute ME - Pull Ups

THURSDAY

(A) - Banded Deadlift - 3-3-3
No Heavier Than 45% 1rm Of Your Standard Deadlift Is To Be Loaded. If you are experienced in these, then increase band tension. THINK FAST & as soon as you feel band tension when lifting, finish fast & strong, RETURN the load under control.

(B)  15-12-9
Deadlift - 100/70kg
400m Run

(C) Mobilize/Skill