Thursday

(A) Work on a skill that needs attention OR Catch a missed Strength from the week

(B) 20min AMRAP:
10 x POWER CLEANS - 70/47.5/38kg
15 x TTB
1/2 Gasser

OPTIONAL EXTRA
200m Farmers Carry - Something HEAVY

Wednesday

A) Bench Press 5-5-5-5-5

Warm Up as needed.  Rest 2-3 minutes between sets.  Each set should be as heavy as possible.

B) For Time:

Run 1000m
50 Horizontal Ring Rows*
30 Shoulder to Overhead 61/43/35kg

*Note: Prep Group perform Pull-Ups

Tuesday

A) Clean & Jerk - Warm-up as needed. Rest only 90 seconds between working sets.
2x2 @ 60%, 1x2 @ 70%, 1 @ 80%, 1 @ 85%, 4x1 @ 90%
For doubles, drop and re-set.  Take no more than 10 seconds between reps.  All reps are full Squat and Split Jerk.

B) 15min AMRAP

Run 1000m

Rest 1 full minute then in remaining time:

AMRAP 
5 Snatch (Squat) 61/43/30kg
10 HR Push Ups
15 Pullups*

*Note: Prep Group perform Horizontal Ring Rows.

Monday

A) Warm-up as needed. Rest only 90 seconds between working sets.
Week 9/Day 1 – Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

B) 11min AMRAP

6 Front Squat 75/52.5/38.5kg

6 Burpee Over Box 30/24/20

Note: Burpee is jump and over the box to the other side, turn around and come back.  Each pass over the box is a rep.  Landing on the box is a scaled option.

Optional Extra's: Bar MU or Dips EMOTM x 10

Pick a number you can maintain for every round x 10

Friday

A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets.
Week 8/Day 2 – Back Squat: 2 x5 @ 65%, 3x5 @ 70%

Front Squat - 4x5 @ 60%

B) 3min AMRAP

10 Thrusters - 95/65/60

10 Pull Ups

Rest 0:30

3min AMRAP

10 Power Cleans - 95/65/60

10 Burpees

Rest 0:30

3min AMRAP

10 Jerks - 95/65/60

10 Snatch (any) - 95/65/60