Monday
7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

-then-
30 Shoulder Touches
30 Dumbbell Snatches
20 Shoulder Touches
20 Dumbbell Snatches
10 Shoulder Touches
10 Dumbbell Snatches

Tuesday
Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 90 seconds

-then-

10 min AMRAP of:

8 Ring Dips
16 KBS 32/24kg

Wednesday
) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

-then-

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Friday
Deadlfits: Every 45s for 7:30 (22 Total Reps) 2 Deadlifts at 55%

-then-

4 rounds for total working time of:

30 Double Unders
15 C2B Pull-ups
20 Double Unders
15 Push Press @ 50Kg/35Kg
10 Double Unders

Rest 1:1
Saturday
Front Squats (based off 121208):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

-then-
3 Rounds of:
10 Hang Power Cleans DEMO VIDEO
50′ Sled Push (+60Kg/+20Kg)

Rest 2:1