Monday
15 minutes to establish a 1RM Clean & Jerk.

-then-

“Elisabeth” (Games version)

21-15-9 of:

Power Cleans 60Kg/40Kg
Ring Dips

For time.

Tuesday
Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

-then-

Complete 2 cycles of…

4 round Tabata of:

KBS 24/16kg

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of KBS, then 4 Tabata rounds of Burpees. Repeat this cycle twice.

Wednesday
1) Every 20 seconds for 4 minutes (13 total reps):

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

2) Every 20 seconds for 4 minutes (13 total reps):

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

-then-

Friday
Every 30 seconds for 5:00 minutes (20 total reps):

2 Deadlifts @ 60%

-then-

15 Strict Pullups
7 Push Press 70Kg/45Kg
12 Strict Pullups
5 Push Press 70Kg/45Kg
9 Strict Pullups
3 Push Press 70Kg/45Kg
-then-
100 Double-Unders

For time.

Saturday
Front Squats (based off 121209):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups