Monday
7X2 Snatch off Blocks (just below the knee) – rest 60 sec.

-then-

“(Power) Elisabeth”

21-15-9 of:

Power Cleans 60Kg/40Kg
Ring Dips

For time.

Tuesday
Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

Notes: Percentage is based off of May 22nd.

-then-

3 rounds for total reps of:

2 minute AMRAP of:

5 Squat Clean to Thrusters 60Kg/40Kg
25 Double-Unders

*Rest 1 minute.

1 minute AMRAP of:

Burpees

*Rest 1 minute.

Wednesday
7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.

-then-

5 rounds for time of:

9 Push Press 50Kg/35Kg
12 OH Lunges 50Kg/35Kg
15 Pullups

Notes: Lunges are in place and may be any combination of 6 left & 6 right.
Friday
15 minutes to establish a 1RM Snatch Balance + 2 OHS.

-then-

5 rounds for total time of:

Run 200m
7 Hang Snatches (full squat) 60Kg/40Kg

*Rest 1 minute after each round.

Saturday
“Baseline”
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

-Or-

“Fran”
21-15-9
Thrusters 45Kg/30Kg
Pull Ups

-Or-

“Amanda”
9-7-5
Muscle Ups
Snatches 60Kg/40Kg