FRIDAY

(A) Front/Back Squat: @ 90% From Tuesdays load.
Perform 4 sets of 6 x Front Squat + 3 x Back Squat
60sec Recovery between sets.

(B) Every 3min x 4
3 x Snatch Grip Deadlift: 55/35
6 x Snatch: 55/35
1/2 Gasser

THURSDAY

(A) 5min H2H KB Freestyling
EMOTM x 10 (Barbell Snatch Complex)
1 x Power Sn + 1 x Hang Full + 1 x Snatch

(B) For Time
10-8-6-4-2 (per arm for Snatch)
KB Snatch:32/24/20
Alternating KTE

WEDNESDAY

(A1) Bench Press: 5 Sets of ME Reps, Using 3/4 BW. Aim for more reps than last Wednesday Compare Here
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.


(B) 3 Rounds
20 x Wallballs: 9/6/4kg
10 x Burpee Box Jump: 24/20
50 x Double Under

Tuesday

(A) Front/Back Squat @ 80% (Of FS)
4 Sets of 3/6
Perform 3 Front Squats THEN 6 Back Squats
Recover 60-90sec between sets

Notes:  New rep scheme! Be sure to mobilize and prepare for this kind of volume. With this weight and volume the bar is going to want to break down your thoracic position. Be sure to mobilize and prioritize good movement patterns during your warm up sets.


(B) 11min AMRAP (Ladder)
1 x Ground to Overhead: 55/38/30 (G2O)
1 Round of "Cindy"
2 x G2O
2 Rounds of "Cindy"
3 x G2O
3 Rounds of "Cindy"

4&4 etc until the 11min mark
NOTE: G2O can be Snatch, Clean & jerk-press etc.
"Cindy"
  5 x Pullups
10 x Push ups
15 x Squats

"Old School" MONDAY

(A1) EMOTM x 5
3 x Push Press
**Build to a medium load
THEN
(A2) EMOTM x 5
2 x Push Jerk

Here's an old school styled triplet.
(B) 3 Rounds
10 x Clean: 61/43/38kg
20 x KB Swing (Russian) 32/24/20
400m Run