Wednesday

(A) Power Snatch
Work up to a ME for the day then back it down to 75% & perform 3 reps EMOTM x 8


(B)10min AMRAP:
1 C2B PullUp
3 Wall Ball 9/9kg @ 11/8ft
2 C2B PullUp
6 Wall Ball
3 C2B PullUp
9 Wall Ball
AND SO ON UNTIL 10 MINUTES IS UP.

Tuesday

(A) Squat Series (30min)
5RM OHS
3RM Front Squat
1RM Back Squat

(B) 5 Rounds
5 STO 50/35kg
10 Alternating Pistols
15 TTB
20 Double Unders

NOTE: Pistols are 5reps each leg.

Monday

(A) Full Clean + Push Press + Split Jerk
Find a Heavy Single for above Complex

(B) For Max Reps:
3min Running Clock
10 Power Cleans 60/40kg
MAX Push Ups

REST 90 SECONDS

3min Running Clock
10 Power Cleans
MAX Box Jumps 24/20

REST 90 SECONDS

3min Running Clock
10 Power Cleans
MAX Burpee Over Box 24/20

NOTE: Each 3min round begins with 10 x Power Cleans then perform MAX reps of alternate movement in remaining time.

Friday

Warm Up
Banded Goodmornings 3 x 10

(A) KB Single Leg Deadlift - 3 x 8 Per Side
Movement & balance is the key.
**Perform a MAX Distance broad jump immediately after every set of 8 reps.

(B) *KB TGU: 3 x 2/Side
Heavy as possible. Alternate arms each rep.

(C) For Time
100 Double Unders
20 Deadlifts: 60/40kg
50 KB Swings: 24/16kg (Russian)
20 Deadlifts: 60/40kg
100 Double Unders

Thursday

Warm Up: Junk Yard Dog then warm up to workout weight.

(A) 20min AMRAP
3 Power Clean - 60/40kg
5 Pull Ups
10 Push Ups
15 Air Squats

(B) Maintenance