Monday
15 minutes Hang Snatch technique work.

-then-

3 rounds for time of:

15 C2B Pull-ups
12 Burpee Over-the-Box Jumps 24/20″
9 Deadlifts 125Kg/85Kg

Tuesday
20RM Back Squat (Low Bar)

-then-

5 rounds of:
1 min ME Double Unders
1 min ME Wall Balls

Wednesday
15 minutes to establish a 1rm Power Clean & Push Jerk.

-then-

3 rounds for total time:

50 KBS 24/16kg
25 HR Push-ups

*Rest 2 minutes between each round.

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

2 Banded Deadlifts @ 55% + Band – DEMO VIDEO

Notes: Purple Band for DL up to 90Kg, Red Band for DL up to 135Kg, Blue Band for DL above 135Kg.

-then-

15 C2B Pull-ups
50 Split Jumps (alternating)
30 Wall Balls 20/14lbs
12 C2B Pull-ups
40 Split Jumps
20 Wall Balls 20/14lbs
9 C2B Pull-ups
30 Split Jumps
10 Wall Balls 20/14lbs

For time.

Saturday
Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec.

-then-

8 min AMRAP of:

Run 200m
20 Pistols (alternating)
10 Push Jerks 65Kg/45Kg

-then (no rest)-

3 min ME Lateral Burpees (over bar)