Wednesday

(A) 20min Snatch Complex Building
1 Snatch Drop + 1 High-HPS + 1 HPS

**NOTE: Build in load over 20min means you can go as Heavy as you like, but don't let the weight be the reason for anything.
*Snatch Drop: Think Snatch Balance without the dip at the start.
Oh yeah, did I mention its 1rm Snatch time tomorrow?

(B) 7min AMRAP + 800m run
5(each arm) DB or KB Snatches AHAP
5 Strict Pull-ups
5 Situp2Pushups
THEN @ the 8min
Run 800m

*The 5 Snatches per arm can be alternate or 5+5
**Situp2Pushup: 1rep is performing a sit-up, then going straight into a push-up.

Focus & Read The Fine Print

(A) - 20min to find 1rm Back Squat

(B) - Record KB reps & Rnds Seperately

1min ME KB 24/16kg
*Recover 1min*

3min AMRAP of:
7 Front Squats @ 55% of (A) (no racks)
21 **Lateral Jumps (over BB)
7 TTB
*Recover 1min*

1min ME KB 24/16kg
*Recover 1min*

3min AMRAP of:
7 Front Squats @ 55% of (A) (no racks)
21 **Lateral Jumps (over BB)
7 TTB
*Recover 1min*

1min ME KB 24/16kg

**NOTE: Lateral Jumps start with both feet on ground & with the bar to your left or right hand side of you. Must leave & land with both feet simultaneously. Vary height with dowel if need to scale.
REMEMBER,, These are jumps only & are NOT lateral burpees*

Testing Week

(A) - 20min to find new 1rm Clean & Jerk

(B) - 11min AMRAP
5 THRUSTERS 43/30
7 HANG POWER CLEANS 43/30
10 SUMO DEADLIFT HIGH-PULLS 43/30

THEN @min-12 & min-15
Run 400m

Friday

(A) Shoulder 2 Overhead
Find ME Single over 12min

(B) AMRAP 4min
7 OHS - 43/30
7 KTE

2min Recovery

AMRAP 3min
7 Unbroken HPS 43/30
7 Unbroken Pull-ups

Thursday

(A) Power Clean
Work up to 3 T&G in 15min

(B) 3rnds
20 Wallballs 9/6kg - 10/9ft
50 D/U

THEN Finish with
15 Power Clean @ 80% of above