Monday
Skill:
5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec.

Notes: These should be performed UB if possible, but it is not required.

Conditioning:
For time:

30 Double-Unders
3 Power Cleans @ 70Kg/45Kg
30 Wall Balls 20/14#
6 Power Cleans @ 70Kg/45Kg
15 T2B
9 Power Cleans @ 70Kg/45Kg
15 T2B
6 Power Cleans @ 70Kg/45Kg
30 Wall Balls 20/14#
3 Power Cleans @ 70Kg/45Kg
30 Double-Unders

Tuesday
Strength:
High Bar Back Squat (HBBS): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning:
For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.

Wednesday
Skill:
7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec.

Conditioning:
5 rounds for total working time of:

32 Split Jumps (alternating)
16 KB Snatch @ 24/16Kg (8 each arm, any order)
12 Pullups

Rest 1:1

Friday
Strength:
Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95%

Conditioning:

5 minute AMRAP of:

7 Knees-to-Elbows (knees must come in full contact with elbows for rep to count)
15 Over-the-Box Jumps 20″ (no touch on top)

*Rest 1 minute.

2 minute AMRAP of:

Ring Dips

Saturday
Skill
15 minutes to establish a 1RM Snatch.

Strength:

For time:

9 Thrusters 50Kg/35Kg
18 KBS 32/24kg
9 Wall Walks
9 KB Thrusters 50Kg/35Kg
18 KBS 32/24kg
9 Wall Walks
9 KB Thrusters 50Kg/35Kg
18 KBS 32/24kg

Whole30 retest
1) Max Effort Strict Pull Ups
2) 2 Minutes ME Burpees

You may repeat your Whole30 bodyweight tests on either Friday, Saturday or Sunday.