Monday
Skill
Every 20 seconds for 4 minutes:

1 Snatch @ 75%

*Rest 3 minutes.

Every 60 seconds for 8 minutes:

1 Snatch @ 85%

Conditioning

For time:

50 Double-Unders
5 Split Jerks 60Kg/40Kg
30 Pull-Ups
10 Split Jerks 60Kg/40Kg
30 Pull-Ups
5 Split Jerks 60Kg/40Kg
50 Double-Unders

Tuesday
Strength
High Bar Back Squats: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

Conditioning

1 min Max Effort Kettlebell Swings @ 24/16kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 Toes to Bar

*Rest 1 minute.

1 min ME KBS @ 24/16Kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB

*Rest 1 minute.

1 min ME KBS @ 24/16Kg

Wednesday
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.

Conditioning

8 minute AMRAP of:

7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps

Friday
Top Pull Deadlifts: 5X3 @ 70% – rest 90 sec. DEMO VIDEO

Conditioning
4 Rounds:
1 Min Max Effort Wall Balls
1 Min Max Effort Sled Push
1 Min Rest

Saturday
Skill
10 minutes to establish a 1RM Snatch

Strength
Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 1:00-2:00

Conditioning:
3 Rounds
Run 400m
14 Handstand Push Ups
7 Power Cleans 100Kg/70Kg