Monday
15 minutes work on 3-Position Snatch (high to low).

-then-

For time:

50 Walking Lunges (steps)
20 OHS 45Kg/30Kg
20 T2B
50 Walking Lunges (steps)
15 OHS 45Kg/30Kg
15 T2B
50 Walking Lunges (steps)
10 OHS 45Kg/30Kg
10 T2B

Tuesday
HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Conditioning

4 rounds for total working time of:

5 Muscle Ups
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

*20 minute cap.

Wednesday
EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible

-then-

5 rounds for total reps of-

2 minute AMRAP of:

30 Split Jumps (alternating)
20 Ab-Mat Sit-ups
15 HR Push-ups

1 minute rest after each 2 minute AMRAP.

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

2 Banded Deadlifts @ 60% + 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-

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

100 Double-Unders

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

75 Double-Unders

Notes: KB Snatches may be apportioned in any way, but an equal number per arm is the goal.

Saturday

15 minutes to establish a 1RM Snatch.

-then-

Cindy

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Air Squats