Monday
15 minutes to practice or test a Tall Snatch.

12 minute AMRAP of:

50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

Tuesday
5X1 Back Squats @ 100% – rest 2 minutes. (3RM = 100%, based of 22nd May)

-then-
3 rounds for time of:

10 Lateral Box Jumps 20″
15 HSPU (regionals standard)
200m Run

Wednesday
12 minutes to establish a 1RM Heaving Snatch Balance.

-then-

1a) 3XME Strict Pullups – rest 45 sec.
1b) 3X10 2 Arm KB Snatches – rest 45 sec. DEMO VIDEO
1c) 3X25 – Med Ball Ab-Mat Situps 20/14 lbs(anchored), rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.

Friday

5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 45Kg/30Kg

*Rest 1:1

Saturday
15 minutes to establish a 1RM Front Squat.

-then-
“Grace”
30 Clean & Jerks, 60Kg/40Kg