FRIDAY

(A) SPLIT JERK: 3-3-3-3-3-3
Warm-up as needed. Establish a 3RM over the course of your 6 working sets
Rest 90-120 seconds between sets.

(B) 6min AMRAP:
5 x Full Clean into Thruster
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

REST 3min

3min AMRAP
5 x Full Clean into Thruster
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

THURSDAY

(A) 1xPush Jerk + 1xSplit Jerk X 3 sets

(B) 20min AMRAP
10 x BOX JUMPS - 30/24
15 x WALL BALLS - Heavy - 10/8ft
10 x ALTERNATING DUMBBELL SNATCHES - Heavy (5 each hand)
NOTE: No dropping bells. The Dbell must be brought back to the ground under control for the rep to count.

WEDNESDAY

(A) Sumo Stance Deadlift
5-5-3-3-3

(B) For time:
25 Burpees
THEN
3 Rounds
10 Deadlift (Regular Stance) - @ BW
400m run
THEN
25 Burpees

TUESDAY

(A) Spend Aprox 20min on Complex, working to a Medium-Heavy
1 x Power Snatch + 1 x OHS + 1 x Hang Power Snatch
NOTE: Don't let the load affect your current ability level. This needs to be as perfect as your ability allows.

(B) 4 Rounds
15 x Hang Power Snatch - 40/30/25kg
15 x CTB Pullups - Chin
30 x Double Unders
OR 3 x Triple Unders

Squat 1RM

(A) Within 5 lifts find a FRONT SQUAT 1RM
Then in remaining time find a Back Squat 1RM
NOTE: Be confident but not reckless with your Back Squat journey. You will be already warmed up & ready to fire after you complete your Front Squats.

(B) 9min AMRAP
30 x HSPU Buy In
WITH REMAINDER OF TIME, COMPLETE AN UP LADDER OF…
3 x Hang Power Cleans - 50/35/28kg
3 x TTB
6 x HPC
6 x TTB
9-9, 12-12, 15-15 etc etc