Monday
15 minutes to establish a 1RM Power Clean & Push Jerk.

-then-

4 rounds for total working time of:

7 Cleans (full squat) @ 85% of above
14 Bar Facing Burpees
Run 200m

*Rest 1 minute between rounds.

Tuesday
Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Notes: Percentage is based off

-then-

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Front Squats @ 70%

Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.

Wednesday
“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
30 T2B
10 Snatches (any style) 70Kg/45Kg
30 T2B
50 Burpees
100 Partner Wall Balls 20/14 lbs

For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may).

Friday
15 minutes to establish a 1RM Front Squat + Push Jerk.

Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.

-then-

3 rounds for time of:

25 Jumping Squats 20Kg/15Kg
25 Push Press 20Kg/15Kg
Run 400m

Saturday
5X3 High Bar Back Squat @ 80% – rest 60 sec.

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

-then-

3 rounds for time of:

8 Split Snatches @ 50Kg/35Kg (alternating legs)
7 Bar Muscle-Ups
Run 400M