TUESDAY

(A) Push Press 4x4 Build in load.
Split Jerk 2x2

(B) For Time
15 x HSPU
60 x Double Under's
12 x HSPU
50 x Double Under's
10 x HSPU
40 x Double Under's

(C) Mobilise

Open Prep Extra's
(1) Clean Complex - 5x1
1 x Power + 1 x Hang Squat + 1 x Jerk

MONDAY

(A) Back Squat - 5 Sets x 4
Build in load.

(B) AMRAP x 5
1/2 Gasser
10 x G2O: 40/30/25

Recover 3min

AMRAP x 4
10 x Wall Ball: 9/6kg - 10/9ft
  5 x Power Clean: 60/40/35

Open Prep Extras
(1) Snatch Complex (5 Sets Medium load)
1 x Power Snatch
1 x Hang Squat Snatch
1 x OHS

(2) HSPU - Max reps Unbroken x 3 Sets
90 seconds between sets. Any variety permitted.

THURSDAY

25min Cap for (A&B)
(A) Snatch  (Any variety)
-You have 7 attempts total to work to a heavy single (not necessarily a 1RM)
-Misses count as attempts

(B) Clean and Jerk (Any variety)
-You have 7 attempts total to work to a heavy single (not necessarily a 1RM)
-Misses count as attempts

(C) For Time
Run 200m
-Straight Into-
21-15-9
Pull-ups
Power Snatches: 40/30/25
Box jump Overs: 24/20

WEDNESDAY

(A) DB Bench Press: 3 x 6-8 reps

(B) Bench Press: 12-10-8-6

(C) 4 Rounds (2min Recovery @ end of 2nd Rnd)
  7 x Deadlift: BW
14 x Wall-Ball: 9/6kg - 10/9ft
21 x Double Under’s


Open Prep Extras
(1) EMOTM x 10
Odd- Row Cal:15/12
Even- 10 x Thruster: 40/30/25 + 5 x Jumping Bar Muscle Up

(2) 10min Handstand Walk Practice

TUESDAY

(A) Back Squat
1x5 @ 60-70%
1x5 @ 65-75%
1x5 @ 70-80%
1x5 @ 75-85%

(B) AMRAP x 9 (Ladder)
Begin with a 400m Run
-Then in remaining time-
3-6-9-12-15...
TTB
Clean and Jerks: 60/40/35