Wednesday

(A) Power Snatch (20min)
Building in load Perform
1xHigh Hang (Hip) + 1xHang (Knee) + 1xPower Snatch

(B) 3 Rnds
15 Chest-to-bar Pull-ups
10 DB/KB G2O
15 Box Jumps 24/20
10 DB/KB G2O

Tuesday

(A) Back Squat: 1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%

(B) 4 Rnds
10 Shoulder 2 Overhead 60/40kg
15 Russian KB Swings 32/24kg
30 D/Unders

Monday

(A) 1xClean + 1xClean & Jerk
*Spend 15min working on Smooth clean movements.

(B) Every 3 Minutes for 15 Minutes:
5 Full Clean TnG
5 Burpees
20-40m Shuttle Run.
- go all out and rest for the remainder of the 3 minute round,
- go heavy on the cleans, increase weight each round if necessary and go as heavy as possible so long as you can TnG all 5
- if you can’t TnG the cleans decrease weight.

Friday

(A) 12min Hang Snatch (above knee)
Find 1RM

(B) 7min AMRAP
1/1, 2/2, 3/3...etc
DB or KB - G20 - 32.5kg 45/35lb
C2B Pull-ups (55+ Chin)
NOTE: For the G2O, 1rep = perform a rep on the Left, then perform a rep on the right. 2reps = Perform 2reps on left, then 2reps on right etc.

(C) Turkish Get Up
5 Each Side & Rest as needed

Thursday

EMOTM x8
3 Deadlifts 100/60
5 Chest Slap push-ups
7 Box Jump 24/20
**Every round Not completed perform 5 Bar Facing Burpee after time.