Friday

(A) EMOTM x 20
Odd, Double-unders
Even, Movement of Choice
For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice. For the even minute perform a movement that needs practice. it can be anything you would like to work on, but should be something you struggle with. You should think about capping the second movement at 20 seconds worth of work.

(B) 10min AMRAP
5 x Box Jump Overs - 24/20
10 x Ball Slams
5 x Box Jump Overs - 24/20
10 x Russian KB Swings (Heavy)

Thursday

(A) Deadlift 5x3 TNG

(B) 15-12-9
Sumo Deadlift - 80-50kg
DB Snatch - 45/35lb
Push-ups

Wednesday

(A) Snatch (Any) 1RM

(B) **HPS @65% of above
1-10 x HPS + 10-1 x TTB
With a 1/2 Gasser between rounds.
Eg: 1 x HPS + 10 x TTB + 1/2 Gasser
2 x HPS + 9 x TTB + 1/2 Gasser

Tuesday

(A) Power Clean 1RM

(B) 15 AMRAP (Start with 400m Run)
5 x HPC @ 70% of 1RM
5 x Goblet Squat 24/16
15 x KB Swing

Monday

(A) Back Squat
1 x 5@70% - 1 x 5@80% - 1 x 2@85% - 1 x 3@90%

(B) Every 2min x 7
3 x Thrusters 50/35/25kg
6 x Pull-ups
9 x Box Jumps 24/20