FRIDAY

(A) Back Squat
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 65%
*Set 4 – 2 reps @ 70%
*Set 5 – 1 rep @ 75%

(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
15 x Russian Kettlebell Swings (heavy)
40 x Double-Unders

THURSDAY

(A) Hang Snatch + Snatch
Build to a challenging load in 20min.

(B) For Time
Run 200m
-Straight Into-

21-15-9
Hang Power Snatches: 45/35/30
Box jumps: 24/20

-Finish with-
Run 200m

WEDNESDAY

(A) Bench Press
3 Sets x 8-10
3 Sets x 12-15

(B) 5 Rounds
15 x Wall Balls
10 x TTB
5 x Deadlift: 100/70/60

TUESDAY

(A) Power Clean + Hang Clean + Jerk

(B) 4 Rounds
5 x Thrusters: 40/30
10 x Pullups
15 x RKB Swings: Heavy
30 x Double Unders

MONDAY

(A) Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%


(B) Every 4 minutes for 16 minutes (4 Sets)
Run 400 Meters
10 x Burpee Box Jumps: 24/20