MONDAY

(A) Power Clean & Push Jerk
Build up to a Heavy set of 3 T&G (no pause at shoulder)

(B) For Time
Run 800m
40 x Pull-ups
30 x Clean & Jerk: 61/45/38kg
20 x Sit-ups
Run 800m

FRIDAY

(A) Snatch
Build to 1RM in 12min

(B) Climb the ladder in 8min (369369369 etc)
3 x Snatch: 75% of above
3 x Burpee over Bar
6
6
9
9

(C) Ring Play

NOTE: Prep Group to perform yesterday's session if they missed it

THURSDAY

(A) Deadlift - Build up to a heavy 5RM
- No dropping the bar in between reps.
- Perfect reps every time. No rounding of back.

(B) For Time
50 Push-ups using as few sets as possible + Run 400m
THEN
10-8-6-4-2 reps of
DB/KB Snatch: (Alternating) AHAP
Strict pull-ups
THEN
Run 400m

WEDNESDAY

(A) 1 x Hang Snatch + 1 x Snatch
Build to a medium load in 15min

(B) 12min AMRAP
6 x Push Press: 35/30kg
9 x Box Jumps 20/24
12 x KB Swings: 24/16kg
1/2 Gasser

TUESDAY

(A) Back Squat: Establish a 3RM
Warm Up as required & establish a 3RM for the day.

(B) 4 Rounds
5 x Front Squats: 60/40/30kg
10 x TTB
30 x Double Unders

Optional Extra
Bar Muscle Ups 5-10min
If you have them, do an EMOTM. If you don't, then practice