Monday
15 minutes to establish a 2RM High-Hang Snatch (full squat).

-then-

4 rounds for total working time of:

8 Hang Squat Clean to Thrusters 60Kg/40Kg
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16Kg

Rest 1:1

*20 minute cap.

Tuesday
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

-then-

7 rounds for total reps of:

30 Seconds ME Double-Unders
30 Seconds ME Power Snatch 50Kg/35Kg

*Rest 1 minute.

Wednesday
EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

-then-
7 Rounds:
1 Min ME Sled Run (empty)
2 Min Rest

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

2 Banded Deadlifts @ 60% + Band

-then-

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

Saturday

15 minutes to establish a 1RM Front Squat.

-then-

3 rounds for time of:

25 HSPU (2012 Regional standard)
20 Lateral Burpees (over BB)
400m Run