Tuesday

(A) In 7min Build up to a ME: 1 x HPS + 1 x PS

-THEN @ 80% EMOTM x 7

Perform 1 Hang Power Snatch + 1 Power Snatch + MAX Rep Double Unders in remaining time.

For this your Power Snatch must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as Double-under practice. You need to be ready & back to your bar at the top of the next minute, regardless of how many reps performed.

NOTE: Prep Group perform 20 x Double Unders



(B) For Total Time

12 Snatch + 1min of MAX Rep HSPU

9 Snatch + 1min of MAX Rep Ring Dips

6 Snatch + 1min of MAX Rep Pistols (Alternating)

NOTE: Snatch weights 61/43/30kg & Snatch can be any variety

   

Banded Deadlift Set Up

Partner Bear

Partner AMRAP in 20
Partner A runs 400 meters while Partner B does
Max Bear Complexes @ 50/35/30kg (then switch)
- score is total Bear Complexes

Bear Complex is:
Power Clean
Front Squat
Push Press
Back squat
Push Press
You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster.

FRIDAY

(A) Build up to a ME: 1 x HPC + 1 x PC
-THEN @ 80% EMOTM x 12
Perform 1 Hang Power Clean + 1 Power Clean + MAX Rep Double Unders in remaining time.
For this your Power Cleans must be Touch-and-Go. If you can’t Touch-and-Go scale the weight accordingly. If you’re not proficient with Double-unders use this instead as Double-under practice. You need to be ready & back to your bar at the top of the next minute, regardless of how many reps performed.


(B) 10 MINUTE UP TO 5 LADDER:
1 POWER CLEAN 60/35kg
2 C2B PULL UPS
2 POWER CLEANS
4 C2B PULL UPS
3 POWER CLEANS
6 C2B PULL UPS
4 POWER CLEAN
8 C2B PULL UPS
5 POWER CLEANS
10 C2B PULL UPS
Then Start Again Back At 1 & Climb Through To 5 Again & So On Until 10min Is Up

Thursday

(A) Sumo Stance Deadlift
Build in load to a TnG 5

(B) EMOTM x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

-THEN 2min Recovery-

AMRAP x 5
5 Deadlift 100/70
7 Wall Ball 9/6kg - 10/9ft

Wednesday

WARM UP AS NEEDED

(1) Find 10RM within 2 sets

(2) 3 x 5 Back Squat @ 60% of 1RM
*Run 400m after last set

(3) 3 x 4 Front Squat @ Same weight
*Run 400m

(4) 3 x 3 Back Squat @ 75%
30 x DB/KB Snatch 32kg/45/35kg

(5) 3 x 2 Front Squat @ Same weight
30 x DB/KB Snatch 32kg/45/35kg

-THEN-

(6) 1 x 10 Back Squat @ previous FS Weight.