Tuesday

(A) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

(B) 3 Rounds (Speed Rounds)
25 Thrusters 35/25kg
15 Toes to Bar
Recover 30 Seconds Between Rounds
**Same for Prep group.

Monday

(A) Hang Clean + Clean & Jerk
Building in weight to a ME in 10min.
THEN @ 80% EMOTM x 4 Perform 2 reps. 1rep = 1xHC + 1x PC&J

(B) 10min AMRAP
(Anytime your unable to complete designated reps unbroken on HPC, you must run 1/2 Gasser.

3 Hang Power Clean 45/30kg
3 Bar Facing Burpee
6 HPC
6 Bar Facing Burpee
9.....,,
9......
Etc

Friday

(A) Deadlift + Wall Walks
*Deadlift 4-3-2-3-4
**2 x Wall Walks
Building in load, Perform relevant Deadlift reps, THEN IMMEDIATELY perform 2 x Wall Wallks.
SCALING: See Session Coach for scaling options.

(B) BEGIN WITH
5 x Shuttle run - (1 Shuttle = 5m+10m+15m+20m)

STRAIGHT INTO

60/40kg Front Squats 12-9-6
24/16kg KB Swings 24-18-12 (Perfectly Verticle)

FINISH WITH
400m Run

NOTE: *Shuttle has 1 hand touch at every turn around.
**FS + KB eg; 12 Front Squats + 24 Swings THEN 9 Front Squats + 18 Swings etc...

Fight Gone Bad

15min
Skills/Prep for FGB

"Thoroughly warm up all movements in fight gone bad"
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
(1) Wall Ball (reps)
(2) SDHP 75lb
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday

(A) Work up to a ME Power Clean & Jerk in 10min.
Then EMOTM x 10 @80%
2x PC&J
2 x MAX Broad Jump

(B) 12 minute AMRAP:
5 Hang Power Snatch 50/35kg
10 Toes-to-bar
15 Box Jumps 24/20