Wednesday

(A) Hang Snatch
Work to a ME in 12min then at 75-80% do 2 lifts OTM X5

(B) 3rounds
Run 400m
21 KB Swings
12 Pull-ups.

Tuesday

(A) Back Squats - 5-5-5

(B) 10 Minute AMRAP
5 Front Squats Heavy (from floor)
10 Box Over Jumps 24/20

THEN After the AMRAP
Run 800m

Monday

(A) - Deadlift – After warming up. Take 15min & work up to a "Medium-Heaviesh" set of 10 Touch & Go reps.
NOTE: Don't confuse T&G with Fast reps. It's a NO rep if your back rounds on ANY rep.

(B) - AMRAP 12
5 Power Clean 50/35kg
10 Pushups
15 Air Squats

Wednesday

(A) Hang Snatch + Snatch + Overhead Squat
6 x Working Sets Build over the course of the six sets.

(B) Back Squat
3 Sets x 7 @ 125% of Heaviest (A)

(C) 4min AMRAP
Run 400m
Max rep CTB Pull Up

Recover 2 Min

4min AMRAP
Run 400m
Max rep Pistols

Recover 2 Min

4min AMRAP
Run 400m
Max rep HSPU

Score is total reps. List out reps of each exercise, and total.

Tuesday

Warm Up - Alt tabata of: air squats and sit ups

(A) Skills
Ropes or (Prep Group) Oly Skills

(B) 15min AMRAP
DB/KB G2O - AHAP (alt sides)
Rope Climbs** - 15/12
Sit Ups
DB/KB OHS*** - AHAP (alt Sides)

Count TOTAL reps - must hit all 4 stations, and have a minimum of 10 reps per station (except Rope Climbs)
***Double points if able to perform 2 armed OHS.