Wednesday

(A) 20min Build to as Heavy & Perfect as your ability allows Clean Deadlift + Hang Power Clean

(B)10-9-8-7-6-5-4-3-2-1
Hang Power Clean 43/30
TTB
**1/2 Gasser Between rounds

Tuesday

A) Back Squat


(B) 4 Rnds
12 Front Squats 50/35kg
10 Thrusters 50/35kg
8 Box Jumps 24/20

Monday

(A) In 10min Perform
1xPower Snatch + 1xOHS
Build in load but maintain perfect control of midline throughout OHS
THEN
Perform OTM x10
Odds: 3xPower Snatch+3xOHS
Evens: 12xRussian KB Swing 32/24
**NOTE: Choose own load for PS+OHS (DON'T MISS ANY)

(B) 12 MIN AMRAP:
10 BURPEES
10 STO 61/43/35
10 BARBELL LUNGES 61/43/35
Lunges are 5 each side with the bar on the back.

Thursday

(A) Deadlift or Bench Press (your choice)
*Find 5RM touch and go Deadlift
**Bench Press 10-8-6-4-2

**Deadlift should be strong, smooth, pretty, etc. Any deviation from a strong back angle is too much weight.

In Between Sets
Handstand Walks - Freestanding Handstand - Wall Walks - Just get Upside down.

(B) 5 Rounds
5 Deadlift @ 90%
10 Box Jump 30/24
100m Sprint
Recovery Walk Back

Wednesday

(A) Over the course of 20min, work up to a ME Complex of
Hang Power Snatch + Power Snatch & a MAX Time L sit

(B) For time
9 Snatch (Any) 55/43/32kg
Run 400m
Recover 30 Seconds
6 Snatch
Run 400m
Recover 30 Seconds
3 Snatch
Run 400m

(C) 3x15 Band Pull a parts