Monday

20 minutes to establish a 1RM Clean and Jerk.

-then-

3 rounds for time of:

20 Power Cleans 45/30kg
20 HR Pushups

Tuesday

5X3 Back Squats @ 90% – rest 90 sec.

-then-

30 KB Snatches 24/16kg
Run 800m
30 KB Snatches 24/16kg

For time.

Wednesday

5X2 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.

-then-

12 minute AMRAP of:

50 Double-Unders
7 Hang Power Snatches 45/30kg
7 Snatch Balances 45/30

Friday

15 minutes to establish a 2RM Snatch Balance.

-then-

4 rounds for total working time of:

Run 400m
20 Pullups

Rest 1:1 between each round.

Saturday

5X2 High Bar Back Squat @ 90% – rest 90 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

-then-

3 Power Cleans 85/55kg
50 Double-Unders
15 DB Thrusters 20/15kg
6 Power Cleans 85/55kg
50 Double-Unders
12 DB Thrusters 20/15kg
9 Power Cleans 85/55kg
50 Double-Unders
9 DB Thrusters 20/15kg

For time.