Good Friday

For Time
10-9-8-7-6-5-4-3-2-1
Cleans: 60/43kg
*Run 200m between rounds.

NOTE: There is 9 runs (there is NO run after you perform your last rep of 1)

THURSDAY

(A) Sumo Deadlift: 5-5-5 @ 75% of last weeks Deadlift 1RM


(B) For Time
5 x Rnds of Cindy
10 x HSPU
3 x Rnds of Cindy
7 x HSPU
1 x Rnd of Cindy
5 x HSPU

NOTE: 1 Rnd of Cindy = 5 Pull-ups + 10 Push-ups + 15 Squats

WEDNESDAY

(A) Clean & Jerk Complex (Heavy Single in 10min)
1 x Hang Power + 1 x Hang Clean + 1 x Split Jerk

(B) 15-12-9 (or MAX reps in 10min)
Hang Power Clean - 55/38/30kg
Dips
TTB

2min Recovery

1.6km Run (10min cap)

TUESDAY

(A) Snatch Complex EMOTM x 10
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Snatch + 1 x OHS

(B) 3 Rounds
1min x Power Snatch - 40/35/28kg
1min x Box Jumps - 24/20
1min x KB Swings - 24/20/20 (Russian)
1min x Double Unders
1min x Burpee to a plate
RECOVER 1min between each 5min round