Monday
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.

-then-

21-15-9 of:

Overhead Squats 50Kg/35Kg
Toes to Bar

For time.

Tuesday

Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

Notes: Percentage is based off Tuesday, May 22nd (3RM = 100%)

-then-

4 rounds for time of:

5 Muscle-Ups
10 Front Squats 60Kg/40Kg
30 Double-Unders

Wednesday
15 minutes to practice or work up to a heavy Hi-Hang Clean (no hip, just knee extension).

-then-

12 minute AMRAP of:

10 KB Clean & Jerk (left) 24/16kg
15 KBS 24/16kg
10 KB Clean & Jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg

Notes: The KB should touch the floor between every rep of Clean and Jerks, and every Hi-Pull.

Friday
15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk).

-then-

“Donkey-Kong”

3 rounds for time of:

5 Deadlifts 140Kg/90Kg
10 HSPU (Regionals Standard)
20 Lateral Over-the-Box Jumps 24/20″

Saturday
5X5 High Bar Back Squat @ 75% – rest 60 sec.

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

-then-
21-15-9 of:

OH BB Lunges 60Kg/40Kg
C2B Pullups
Bar Facing Burpees

For time.

Notes: For BB Lunges 1 step = 1 rep.