Thursday

(A) - 15 min to establish a 1RM of the barbell complex:
1 Power Clean + 2 Front Squats + 1 Jerk + **1 Full Clean
**Note: Can Dump after the Jerk, then perform Full Clean

(B) - Strict 20min Cap
Run 400m
-then-
5 rounds of:
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
Run 400m
-then-
3 rounds of:
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
Run 400m

Wednesday

(A) - Skills/Strength

(B) - 7 rounds (Unbroken)
5 TnG Deadlifts 110/80kg
10 Wall Ball 9/6kg 10/9ft
15 KB Swings 24/16
NOTE: 1min Recovery between Rounds.
Walk between transitions & set yourself so that every rep has as perfect form as your ability allows.

Toosdy

(A) - Hang Snatch (Above Knee)
Build to ME in 12min THEN @70%
EMOTM x 6 perform 2 lifts

(B) - 1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 55/35kg
14 HSPU
28 Double-Unders
-then-
1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 55/35kg
14 HSPU
28 Double-Unders
then-
1 min ME T2B

Monday

(A) - 1 Full Clean to Thruster + 1 Thruster
Build to Heaviest Set Possible

(B) - AMRAP 7
3-6-9-12-15-18-21.....
Thruster 45/30 (M25)
C2B Pull-up (M- Pullup)

Friday

(A) - Thruster 3-3-3+

(B) - 10 min AMRAP
START with an 800m Run
THEN Go Straight Into
3 x Thruster 62/43kg (M35)
10 x C2B Pull-ups
15 x Double Under
At the Completion of the 10min AMRAP, Go Straight Into A 400m Run.
NOTE: The 800m run at the start is ONLY to be performed ONCE at the beginning & the time it takes you is included in the 10min.