THURSDAY

(A) JERK COMPLEX: 1-1-1-1-1
1 Jerk Complex consists of 1xPush Press + 1xPush Jerk + 1xSplit Jerk.

(B) 3 Rounds
400 m run
20 Pullups
10 Overhead Squats - 40/30/20kg
-15 minute cap-

WEDNESDAY

WEDNESDAY
(A) Snatch Complex (20-25min)
1 x Hang Power Snatch + 1 x Power Snatch
NOTE: Increase load as desired without form suffering

(B) 7min AMRAP (up ladder)
3-6-9-12....etc..
Power Snatches - 40/30/25kg
Burpees

TUESDAY

(A) Bench Press - 2-4-6-8-10

(B) 3 Rounds
10 x Deadlifts - 80/50/35kg
10 x TTB
60 x Double Unders
Sub for Double-unders is 60 Single-unders + 10 Burpees

Monday

(A) HATCH PROGRAM – WEEK 12/DAY 1 – BACK SQUAT: 5@60% - 5@70% - 2×5@75%

FRONT SQUAT: 5@65% - 5@70% - 5@75%
Rest 90 seconds between sets, including the transition between Back Squat and Front Squat.

(B) 16min AMRAP
200m run
7 x Power Cleans - 50/30/25kg
10 x Abmat Sit-ups

FRIDAY

(A) Hatch Squat - Week 11,Day 2

(B) 3 Rounds
5 x G2O - 60/40/30kg
10 x Lateral Burpees (Over Bar)

THEN REST 2min
THEN RUN MAX DISTANCE IN 2 1/2min (150sec)