Monday

7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO

-then-

1 min ME Toes to Bar

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 60Kg/40Kg
14 Handstand Push Ups
28 Double-Unders

-then-

1 min ME Toes to Bar

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 60Kg/40Kg
14 Handstand Push Ups
28 Double-Unders

-then-

1 min ME Toes to Bar

*Please list total reps of AMRAP and total T2B separately.

Notes: HSPU standard is 2011 Regionals Standard (Abmat and Bumper Plates). This is one continuous piece which should take 11 minutes total.

Tuesday
HBBS: 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

-then-

For time:

Run 400m

5 rounds of:

5 Power Cleans 70Kg/45Kg
10 HR Push-ups
15 Air Squats

Run 400m

3 rounds of:

5 Power Cleans 70Kg/45Kg
10 HR Push-ups
15 Air Squats

Run 400m

*Strict 20 minute cap.

Wednesday

15 minutes to establish a 1RM Push Jerk.

-then-

9 minute AMRAP of:

8 Push Jerks @ 70Kg/45Kg
10 Toes to Bar
40 Double-Unders

Friday
Strength:
5X2 Top Pull Deadlifts @ 90% – rest 90 sec. DEMO VIDEO

Conditioning:

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
10 KBS 32/24kg
10 Wall Balls 20/14#
10 C2B Pull-ups

For time.

Saturday
1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

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