WEDNESDAY

(A) Clean Complex – Find 2RM*
1 x Power Clean + 1 x Push Jerk + 1 x Front Squat + 1 x Hang Squat Clean + 1 x Split Jerk

Drop the bar after completing the first complex, but hands right back on the bar. Time limit is within 30 seconds.


(B) 5 Rounds
20 x Alternating Dumbbell Snatch - Heavy (10 per arm)
10 x HR Push-ups
1/2 Gasser (With D/Bell)

TUESDAY

(A) 4X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 90sec.



(B) AMRAP 15mins
30 x Double Unders
10 x TTB
5 x Power Snatch - 50/38/30kg



(C) Extra Accessory Work
Rest Pause Strict Pull-ups

Do as many as you can, then take fifteen deep breaths, do it again, 15 more deep breaths, and one last set. Three sets total. Do not exceed 15 reps in any of the sets.

Monday

A) 1 Hang Power Snatch + 1 Snatch
Find a Heavy Single for the above complex

B) AMRAP 10 Minutes - Climb the Ladder

3 Deadlift - 80/50/40kg
3 Pull-Ups
6 Deadlift
6 Pull-Ups
9 Deadlift
9 Pull-Ups
And so on until 10 Minutes is up

THEN 1 minute recovery
Run 400m

FRIDAY

(A) EMOTM x 12
1 x Hang Snatch + 1 x Snatch
Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as your ability allows.

(B) 8min Up Ladder
2 x Front Squats - 65/45/38kg
4 x Burpee Lateral Bar Hops
4 x Front Squats - 65/45/38kg
8 x Burpee Lateral Bar Hops
8
16 etc & so on until 8min is up.

THURSDAY

(A) Build to a ME Clean & Jerk in 8 lifts
THEN at 75% Perform EMOTM x 6
1 x Clean & Jerk + 2 x Burpee (Max Height Jump)

(B) 3 Rounds (1min Recovery between rounds)
400m Run
10 x KTE
20 x KB Swings - 24/16kg