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

-then-

3 rounds for time of:

Run 400m
7 Clean & Jerks @ 70% (of above)

Tuesday
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120522

-then-

Diane
21-15-9 of:

Deadlifts 100Kg/70Kg
HSPU

For time.

Use Regionals standards for HSPU.

Wednesday
Amanda

9-7-5 of:

Muscle-Ups
Snatches (full squat) 60/40Kg

For time.

Friday
7 Bear Complex @ 60Kg/40Kg
50 Double-Unders OR 50 foot Handstand Walk
5 Bear Complex @ 70Kg/45Kg
50 Double-Unders OR 50 foot Handstand Walk
3 Bear Complex @ 80Kg/50Kg
50 Double-Unders OR 50 foot Handstand Walk

Saturday
60 KB Swings 24/16kg
50 Burpees
40 Pullups
30 One-Legged OH Squat 30Kg/20Kg
20 DB Push Jerks 20Kg/12.5Kg
10 Muscle-Ups
100′ One-Arm BB OH Walking Lunges 30Kg/20Kg (50 ft each arm)