FRIDAY

(A) Front Squat/Back Squat: 3X7/13 @ 65% of your 1RM FS
That's 3 sets of 7 x FS then straight away 13 x BS


(B) 20-10-5
Hang Power Clean and Jerk - 50/30/25kg
TTB
Burpee Box Jumps 24/20

THURSDAY

(A) Thruster - 5-3-1

(B) 6 Min Up Ladder
3 x Thrusters - 40/30/25kg
3 x PullUps
THEN 6 + 6, 9 + 9, AND SO ON UNTIL 6 MINUTES IS UP.

THEN REST 2min
MAX REP Double Unders in 3min

WEDNESDAY

A) Snatch
Build in load to 80% of 1RM
THEN EMOTM x 10 Perform 2 lifts

B) 4 Rounds
In three minutes
Run 400m
As many Full Cleans @ 90% as possible in remaining time

*Rest two minutes between rounds

TUESDAY

(A) Sumo Deadlift - 3-3-3


(B) 3 Rounds
20 x KB Swings - 24/16
10 x Deadlift - Use 80% of part (A)
20 x Alternating KB G2O - 24/16 (10 each side)
REST 2min exactly at the end of each round.

NOTE: Spend plenty of time prepping for part (B)
Use the 2min recovery at the end of the round to practice techniques in lowering your heart rate as much as possible.

MONDAY

(A) In 10min find a Heavy load for the complex
1 x Power Clean + 1 x Push Press + 2 x Push Jerks (No Split)
THEN @ 75% of that, perform 1 lift
EMOTM x 10


(B) 21-15-9
OHS - 35/25/20kg
Over the Bar Burpees

THEN
Run 400m (at recovery pace) This should take ALMOST twice as long as your fastest 400m run time. Focus on lowering your heart rate whilst still moving above the pace that you would normally walk anywhere.