Monday
5X1 3-Position Clean (low to high) + Jerk – heaviest possible, rest 60-90 sec.

-then-

12 minute AMRAP of:

5 Power Cleans 75Kg/52.5Kg
10 Toes to Bar
15 Wall Ball 20/14#

Tuesday
HBBS: 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.

-then-

3 rounds for total reps of:

1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Double-Unders
Rest :30

Wednesday
7×1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk – heaviest possible, rest 60 sec.

-then-
5 Rounds:
1 Min Max Effort Sled Push
2 Mins Rest

Friday
7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO

-then-

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
Max Effort C2B Pullups (15 rep cap) OR Max Effort Muscle Ups
Max Effort Burpees

*Rest 1 minute.

Notes: The cap on C2B Pullups is 15 reps. The cap on Muscle-Ups is 7 reps.Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Saturday
Skill:
20 minutes to establish a 1RM Clean and Jerk.

Conditioning:

Jackie

Row 1k
50 Thrusters @ 20Kg/15Kg
30 Pull-ups