THURSDAY

(A) Hang Snatch + Snatch - 1-1-1-1-1

Quickly build to a Heavyish single rep of above complex & complete 5 working sets using the same weight.

A single rep = 1xHS+1xSnatch, Ideally you should not dump the bar until both the Hang & then the Snatch are completed. 

(B) 

Run 800m

THEN PERFORM

3 Rounds

10 x Power Snatch - 45/30/25kg

10 x Box Jumps - 24/20

THEN AFTER THE LAST REP OF RND 3

Run 800m

WEDNESDAY

(A) JERK COMPLEX: 1-1-1-1-1-1

1 Jerk Complex consists of 1xPush Press + 1xPush Jerk + 1xSplit Jerk. Rest no more than 90 seconds between sets. 

(B) For Time

21 x HSPU

15 x BURPEE LATERAL BAR HOPS

9 x DEADLIFTS - 100/70/50kg

15 x HSPU

10 x BURPEE LATERAL BAR HOPS

6 x DEADLIFTS - 100/70/50kg

9 x HSPU

5 x BURPEE LATERAL BAR HOPS

3 x DEADLIFTS - 100/70/50kg

Tuesday

(A) Build to a ME Clean & Jerk in 6 lifts

THEN at 75% Perform EMOTM x 6

1 x Clean & Jerk + 3 x Burpee (Max Height Jump)

(B) 12 MINUTE AMRAP

5 x POWER CLEANS - 60/40/35kg

10 x KTE

20 x WALL BALLS - 9/6kg - 10/8ft

Optional Extra

EMOTM x 6

1/2 Gasser

Monday

(A) HATCH PROGRAM – WEEK 10/DAY 1
BACK SQUAT - 1x5@60% - 1x5@65% - 1x5@70% - 1x5@75%

FRONT SQUAT - 1x5@60% - 1x5@65% - 2×5@70%
Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.


(B) 3 Rounds
Run 400m

20 x Pull-ups

20 x OHS - 40/30kg

Friday

A) Warm-up as needed. Rest only 90 seconds between working sets.
Week 9/Day 2 – Back Squat: 5 @ 65%, 3x5 @ 75%

Front Squat - 4x5 @ 65%

B) "CrossFit Games Open 11.1"

AMRAP in 10

30 Double Unders

15 Power Snatch (75/55)

(Any Athletes who competed way back then, compare and post)