Monday
Skill:
15 minutes practice (or to establish a heavy single) the 3 position Snatch (high to low).

Conditioning:
7 minute AMRAP of Burpees.

*2012 Open standards.

Tuesday
Strength:
HBBS: 3X10 – heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Conditioning:
5 rounds for time of:

4 Power Cleans @ 80%
8 HSPU
40 Double-Unders

Wednesday
Skill:
5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

Conditioning:
12 minute AMRAP of:

20 Steps KB OH Walking Lunges (Right) 24/16kg
15 Pull-ups
20 Steps KB OH Walking Lunges (Left) 24/16kg
15 T2B

Friday
Deadlift: 3X10 – heaviest possible, rest 3 full minutes.

-then-

For time:

30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees

*Strict 20 minute cap.

Saturday
Choose Your Benchmark

*Remember Pete will be out to take photos for those taking part in our Whole 30 Nutritional Reset*

Pull Up and Burpee Test can be done either Friday, Saturday or Sunday.