Tuesday

(A) Complex EMOTM for 17min.
1xSnatch Deadlift + 1xHang Power Snatch + 1xPower Snatch
*Individually Increase load but can only lift at the top of any minute during the 17min

(B) Run 250m
-THEN-
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
TTB (Scaled KTE)
KB Swings 24/16
-THEN-
Run 250m
*Immediate 1 Burpee penalty any time a set is broken up
**Prep Perform Russian Swings 32/24/20kg

Monday

(A) Squat Clean to Thruster 1RM

(B) 10 Rounds - Every 2 minutes perform
3 Thrusters 55/38/30kg
6 Pull-ups
9 Box Jumps (Higher than normal)

Friday Special

In 12 Minute Cap
Run 800m
Then use remainder of time to perform
15-12-9
Thrusters - 43/30kg
C2B Pull-ups

-THEN-

In 12 Minute Cap
Run 800m
Then use remainder of time to perform
12-9-6
Power Clean - 43/30kg
Russian KB Swings (AHAP)

-THEN-

At the 24min mark perform
9-6-3
Power Snatch 43/30kg
Sit up 2 Get Up

Thursday

10-9-8-7-6-5-4-3-2-1
Double DB/KB STO
and 1 round of…
10 Lateral Push-ups (Over Bumper)
10 Sit-ups 10/5kg(Bumper Overhead)
1/2 Gasser
In this workout the STO start at 10 and descend to 1. Every round you complete 1 Round of the Push-ups, Sit-ups, etc. You should be using a load on the STO that can be unbroken throughout the workout.

Wednesday

(A) Build in load over 20min
1 x Hang Power Snatch + 1 Power Snatch

(B) 3 Rounds
21 Pull-ups
15 Deadlifts 60/40kg
9 Box Jumps 24/20