Day 1
A) Hang Clean High Pull+Hang Power Clean + Power Clean
5×3 @60-70%
(10mins)

B1) 4xAMRAP 60sec Double-Unders
60sec Rest
A2) 4xAMRAP 60sec Kipping Toes to bar
60 sec Rest
(15min)

Day 2
A) Front Squat
10mins to 3RM

B1) 4xAMRAP 60sec Kipping Pullups
Rest 60 sec
B2)4xAMRAP 60sec Wallballs
Rest 60sec
(15mins)


Day 3

A) Push Press + Push Jerk
5×2.2
(10mins)

B1) 3xAMRAP 60 sec Burpees
Rest 60sec
B2) 3xAMRAP Deadlifts @ 50%
Rest 2mins
(15min)

Day 4
A) Hang Power Snatch High Pull + Hang Power Snatch + Power Snatch
5 sets, heavier each time
(10 mins)

B1) 4xAMRAP 60sec Double-Unders
60sec Rest
A2) 4xAMRAP 60sec Kipping Pullups
60 sec Rest
(15min)