Monday
Skill
7×1 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec.

Conditioning

*With a running clock and no rest between:

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

6 minute AMRAP of:

15 Hang Power Cleans @ 50Kg/35Kg
15 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

4 minute AMRAP of:

10 Hang Power Cleans @ 50Kg/35Kg
10 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

Tuesday
Strength
15 minutes to establish a 1RM High Bar Back Squat.

Conditioning

3 rounds for time of:

Run 400m
20 Toes to Bar
7 Push Jerks 50Kg/35Kg

Wednesday
Strength
7×1 3 Position Clean + 1 Jerk (low to high) – heavy but perfect, rest 60 sec.

Conditioning

30 C2B Pull-ups for time.

*Strict 5 minute cap.

Rest 5 minutes, then:

Run 800m for time.

Friday
Skill

15 minutes to establish a 1rm Clean & Jerk.

Conditioning

21-15-9 of:

Overhead Squats 45Kg/30Kg
Pull-ups

For time.

Saturday
Skill
12 minutes to establish a 1rm Snatch.

Strength
15 minutes to establish a 1rm Deadlift.

Conditioning Test

Diane

21-15-9 of:

Deadlifts 100Kg/70Kg
Handstand Push Ups

For time.