FRIDAY

(A1) Sumo Deadlift - Work Up to a heavy double within 12min (Not your Max)
(A2) 5x3 of Speed Deads@70% of (A1)
90sec recovery between sets


(B)
10-8-6-4-2 Reps of: Unbroken TTB
2-4-6-8-10 Reps of: Unbroken Power Cleans: 61/43/36kg


(C) Shuttle Sprints EMOTM x 3
10m up and back x 2 + 20m and back x 2

THURSDAY

(A) 10min AMRAP (11.1)
30 x Double-unders
15 x Power Snatch: 35/25kg

(B) 3 Rounds
Max Front Squats @60% in 30 Seconds
Rest 1 Minute
Max Burpees to target in 1 Minute
Rest 1 Minute
Front Squats are taken from the floor

WEDNESDAY

(A) 5 Rounds
Rnd 1@20reps-2@18 -3@16 -4@14 - 5@12

Rnd 1
20 x S2O: 51/35/30
5 x Over the Bar Burpees
20 x KB Swings: 24/16/16 (Bottoms Up)
5 x Over the Bar Burpees
20 x Alt DB Snatch: 30/20/15 (10 reps/arm)
1/2 Gasser

Rnd 2
18-5-18-5 + 1/2 Gasser
Rnd 3
16-5-16-5 + 1/2 Gasser
Etc, etc

(B) Work a skill or missed strength

TUESDAY

(A) 1 x Hang Power Snatch + 1 x Snatch
Find a Heavy Single for above complex.


(B) 15 min AMRAP
9 x Deadlifts: 70/50/45kg
12 x HRPush-ups
15 x Box jumps: 24/20


(C) 30 x Strictish Pull ups - Only 1 set per minute. For eg; If you complete 6 reps in first set, recover until the start of minute 2 & start your count at rep 7 etc.

MONDAY

(A) Back Squat – 5-3-1
Build up to a heavy set of 5 - then a heavy set of 3 - then up to a heavy single.
Try to push the limit on all three.

(B) AMRAP x 11 (Ladder)
3 x Clean & Jerk: 61/43/37kg
3 x C2B Pull-ups
6 x Clean & Jerk
6 x C2B Pull-ups
9 x Clean & Jerk
9 x Pull-ups
Etc, etc

(C) Optional Extra
Find your MAX rep HSPU over 3 sets
If you haven't got a HSPU as yet, then work on relevant progressions. (See your Coach)