Wednesday

(A) Power Snatch ME Single in 10min
THEN @80% Perform 2 lifts EMOTM X 5

(B) AMRAP 15Min
3 Hang Power Snatch - 50/35/27kg
5 Burpees
3 OHS - 50/35/27kg
5 Burpees

Recover 60sec

6 Hang Power Snatch
5 Burpees
6 OHS
5 Burpees

Recover 60sec

9…
5…
9…
5…

Tuesday

Warm Up
Tabata Mash Up
Jump Squats
Plank Hold


(A) Back Squat - 1x10@60% - 1x8@70% - 1x6@75% - 1x4@80%

NOTE: Recover a MAX of 90 & MIN of 60 seconds between sets, including the transition from Back Squats to Front Squats

(B) 4 Rnds 1:1 Work/Recover
12 x Russian KB Swings 28/20/20kg
4 MAX Broadjump
200m run

Monday

(A) Clean & Jerk 

**Build up to a 1rep ME lift in 10min

THEN @ 75% of heaviest load perform

**2 lifts EMOTM x 5

(B) For Time

10 Power Cleans 80/50/35kg

20 Box Jumps 30/24/20

30 HR Push Ups

40 Pull Ups

30 HR Push Ups

20 Box Jumps 

10 Power Cleans 

Friday

(A) - 20min
Strict Press 3RM + 1 Skill
OR
**Choice of any missed strength

(B) - For Time
30 Shoulder To Overhead 60/45/30kg
40 Box Jumps 24/20/20 (Step Down)
30 Alternating KTE**
1.6km Run

**Alt KTE eg: Right Knee to Left Elbow is 1 rep

Snatch

(A) Snatch 1Rm

(B) 10-9-8-7-6-5-4-3-2-1
Wall Balls 9/6/4kg - 10/9ft
Russian KB Swings - HEAVY