TUESDAY

That's me on the right.......

when someone lifts more than me!! lol

(A) Back Squat
1x10@60
1x8@65
1x6@70
1x6@75

(B) Time
10-8-6-4-2 Thrusters: 50/35
10 Pull-ups + 5 HSPU

MONDAY

Haha, look at Keiren.

A) Snatch+OHS Complex
1 Snatch + 3 OHS
Build to a near Max

B) 3 Rounds
20 RKB Swing 24/20kg
10 Box Jump 24/20"
-Recover 2 Minutes-
Run 200m + 100 Double Under's
- Each time you break your DU, that's 3 Burpees :-)

FRIDAY

Awww God love him!

A) Front Squat/Overhead Complex
2 Front Squat +
1 Push Jerk +
1 Front Squat +
1 Split Jerk

B) 3 Rounds
400m Run
12 TTB
21 KB Swings 24/16kg

THURSDAY

A) Snatch Complex
Find Heavy Complex for the following
Hang Snatch + Snatch

Then @ 85% perform 1 single every 30 seconds for 4 minutes (8 lifts).

B) Every 3 minutes x3 (6am/9.30am) x5 (5.30pm/6.30pm)
50 Double Unders, then
5 Cleans (at 80% Snatch weight)
10 Push Ups
5 Strict Pullups
-Recover 1 minute between Rounds-

WEDNESDAY

A1) Bench Press
1x6@60%
1x4@70%
1x2@75%
1x2@80%
1x10@65-70%

A2) Optional
5x8-10 Dips from Bench/Box etc

B) For Time
9 Snatch 50/40kg
18 Situps
1/2 Gasser
6 Snatch
12 Situps
Full Gasser
3 Snatch
6 Situps
400m Run
Note: Any variety of Snatch allowed - not Hang though :-)