Tuesday

(A) - Strict Press
12min to find MAX Single.

(B) - Chipper (30min Cap)
50 Wallball 9/6kg 10/9ft
40 Pull-ups
30 Power Snatch 60/40kg
20 Push ups
10 OHS 60/40kg
20 Shoulder 2 Overhead 60/40kg
30 Box Jump 24/20
40 KB Swings 24/16kg
50 Double Unders

Monday

(A) - Squat Double KB (De-load Week)
In 15min Build in load to a 10rm & Find MAX Height Box Jump + Broad Jump
**Do Jumps in between Squat sets

(B) - "Snatching Chief” 5 Rnds
3 Min AMRAP
3 Snatch (Any) 50/35kg
6 HR Push Ups
9 Air Squats
**1 Minute Recovery

Friday

Thrusters 3@80% - 3@85% - 3+@90%

(B) - 3 Rnds
400m Run
15 SDHP 50/35kg
MAX EFFORT Pull-ups (1 attempt)

THURSDAY

(A) - 1 Minute On - 1 Minute Off X 20min

Hang Power Snatch - Power Snatch - Shoulder 2 Overhead

*Working up in weight where you can maintain proper form for the Complex

Perform Complex Of

2 x HPS + 1 x PS + MAX S2O In remaining Time

(B) - Complete the following for time...

Perform 100x **Burpees

**Perform 2x Ground 2 Overhead (50kg/40kg) every minute on the minute, beginning after the first minute.

Eg: (At 3-2-1 GO) - Start with Burpees, then when the clock hits 1min perform 2 PS, then go back to Burpees until the clock hits 2min & repeat until 100 Burpees are done.

NOTE: Burpees need to have a vertical midline upon jump with a clap that has elbow joint above ears

(C) - If time permits

Run 800m @ 75% 

DEADLIFT

(A) Deadlift
5@75% - 3@85% - 1+@90%

(B) - 4 Rounds
7 Clean (Any) 60/40kg
1 Full Gasser
7 Box Jump 24/20

**Prep Group: As above, but for (A) work to a Heavy Single