Monday
10 minutes Duck Walk practice.

-then-

10 minutes to work to a heavy Hi-Hang Snatch.

-then-

3 x 800m Run

Rest 1:1

Tuesday
Closed

Wednesday
15 minutes to establish a 1RM HBBS.

-then-

3 minutes ME Double-Unders

-rest 1 minute

8 minute AMRAP of:

10 Clean & Jerks (full squat) 135/95#
20 HR Pushups
30 Ab-Mat Situps

-rest 1 minute

3 minutes ME Double-Unders

Thursday
15 Minutes to Practice the 3-Position Snatch (High to Low)

-then-

5 Rounds:
20 Lateral Bar Hops
15 KBS
10 Wall Balls

Rest 1:1

Friday
Every 30 seconds for 5:00 minutes (22 total reps):

2 Banded Deadlifts @ 50% + Band – DEMO VIDEO

Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.

-then-

15 Thrusters @ 60Kg/40Kg
25 C2B Pullups
10 Thrusters @ 60Kg/40Kg
20 C2B Pullups
5 Thrusters @ 60Kg/40Kg
15 C2B Pullups

For time.

Saturday
Baseline
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

-OR-

Fran
21-15-9
Thrusters 45Kg/30Kg
Pull Ups

-OR-

Amanda
9-7-5
Muscle Ups
Snatches 60Kg/40Kg