THURSDAY

(A) Clean & Jerk: (15min)
Build in load to a "Heavy" single.
THEN
Perform 3 x Singles at 85% of best lift.


(B) 5 Rounds - Every 2 1/2 minutes
1 x Power Clean: (Use above 85%)
1/2 Gasser
1 x Power Clean
1/2 Gasser

Compare Here

WEDNESDAY

(A1) Bench Press: 4 Sets of ME Reps, Using 3/4 BW. Aim to equal or perform more reps than last Wednesday Compare Here
NOTE: Last week you had 5 working sets, & this week there is 4

(A2) Strict Pullups

NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.

(B) 4 Rounds 

10 x Box Jump: 24/20 

12 x Hang Power Snatch

30 x Double Unders

TUESDAY

Start 00:00

(A) Squat: 5-5-5-5

End 20:00
Prep: 10min

Start: 30:00
For Time (11min Cap)
15 x Clean: 43/35
Run 90 sec
12 x Clean
Run 90 sec
 9 x Clean
Run 90 sec

End: 41:00

MONDAY

(A) Deadlift: 7 Sets of 5 TnG reps every 2min (Start at approx 60% of 1RM & build to as heavy as form allows)

(B) With a running 15min clock
Start 00:00 - 5min
Run 800m
THEN
05:00 - 15:00min
10min AMRAP Ladder
1-2-3-4-5-6-7 etc
TTB
KB Swings 24/16/16 (Bottoms Up)
Push-ups

Yoga!